Monday, April 1 - Saturday, April 5
Monday, April 1
Warm-up: 8-6-4-2 power clean (start w/ empty barbell and build to 60% 1RM) + tempo ring row + push-up to pike + banded good morning
Strength:
Every 2:00 x5 (10:00) -
3 power clean singles (:10 rest between singles)
*Start @ 60% 1RM and build to a challenging set of 3 singles
WOD:
10 rounds for time -
3 power clean (135/95 or 95/65)
5 pull-up
7 push-up
Accessory:
3x10-15 kneeling banded overhead tricep extension
https://youtube.com/shorts/C-ihB7sLx5M?si=owzFXg1zTRI324N3
Tuesday, April 2
Warm-up: 1:00 easy bike (1x) directly into 5-4-3-2 front squat w/ :02 pause in bottom (start w/ empty barbell and build toward 50% 1RM) + bootstrapper + runners lunge w/ thoracic rotation/side + :30 easy jump rope
Strength:
E2MOM x5 (10:00) -
5 front squat (:02 pause in bottom of squat)
*Start @ 50% 1RM and build by 5% each round if possible
WOD: (15:00)
6 rounds for total bike cals (:90 work / :60 rest) -
30 double under or 60 singles
10 air squat
Max cal bike
Accessory:
Superset x3 (:60 rest) -
30-50 banded side step + 15-25 banded glute bridge
Wednesday, April 3
Warm-up: 3 rounds - 3 snatch pull + 3 high snatch pull + 3 muscle snatch (empty barbell) + 6 alt reverse Samson + 8 alt Cossack squat + 10 alt toe touch from plank
Strength:
Every :90 x4 (12:00) -
6-8/side 1-arm DB overhead walking lunge (50/35 or 40/25 or 30/15)
:30-:45 DB plank pull through (50/35 or 40/25 or 30/15)
WOD:
15:00 AMRAP -
30 sit-ups
20/15 cal row or ski
10 hang power snatch (95/65 or 65/45 or 45/35)
Accessory:
Accumulate 15-20 prone Y raises + 15-20 prone T raises (:01 pause @ top for both)
https://youtu.be/w1AWGKubE5U?si=o9TnHY8JyzbjXrR0
https://youtu.be/3GJoiYUYwr0?si=dF5ENqQhCDcO2lN6
Thursday, April 4
Warm-up: 3 rounds - 12 alt groiner + 10 banded pull-apart + 8 toes-to-rig + 6 bench press (start w/ empty barbell and slowly build) + 4 inch worms w/ push-up
Strength:
In 12:00, superset the following x4 (:60 rest between rounds) -
3-5 bench press, building to WOD weight
:30 DB gun hold (2 @ challenging weight)
WOD:
20:00 EMOM -
15 KB swings (70/53 or 53/35 or 35/20)
12 toes-to-bar, knees-to-elbow, or v-ups
6 bench press @ BW, ¾ BW, or ½ BW
Rest
*Scale reps as needed to assure some rest each round
Accessory:
Accumulate 30-50 GHD Russian twist w/ plate (scale to Russian twist on floor)
https://youtu.be/3Xp-KnQt218?si=A7G_VH8G0BeOUoGk
Friday, April 5
Warm-up: 6-5-4-3-2 back squat (start w/ empty barbell and build to 65% 1RM) + KB hip opener stretch/side + burpee broad jump + :30 standing banded pvc lat pulldown
Strength:
In 12:00, complete the following x5 (:90 rest between sets) -
3 back squat @ 65, 70, 75, 80, 85% 1RM respectively
Partner WOD:
20 rounds for time (you go, I go) -
2 bar muscle-up or 4 challenging pull-ups
4 burpees
8 wall balls (20/14 or 14/10)
*Partners switch after 1 full round to complete 10 rounds each
Accessory:
5/side Turkish getup or Turkish sit-up @ moderate weight
https://youtu.be/saYKvqSscuY?si=Yv1lCBLZuGZmQceX
https://youtu.be/luh70nOKXR0?si=ztgKH7hfEMkpNM82
Saturday, April 6
Warm-up: In 15:00, warm up to 60% 1RM deadlift (start w/ empty barbell and complete sets of 3-5 to build to WOD weight); between warm-up sets, get 4 pike push-up from bench + 6 alt thoracic reach from low squat
WOD:
Complete the following for quality reps @ steady pace (rest as needed) -
10-8-6-4-2
Deadlift @ 60% 1RM or moderate weight
Kipping HSPU or seated DB overhead press @ moderate weight
-5:00 rest-
5-4-3-2-1
Deadlift @ 80% 1RM or challenging weight
Strict HSPU or seated DB overhead press @ slightly heavier weight than above
*During your 5:00 rest, get some warm-up sets to build to 80% 1RM
Accessory:
3x10-15/side banded clamshell https://youtube.com/shorts/qoOepTnrVyA?si=a7GoyYcxJx3c9lg4
Monday, March 25 - Saturday, March 30
Monday, March 25
Warm-up: 1:00 easy row, bike, or ski directly into 5-4-3-2 push-up to pike + DB snatch/side (start light and build) + reverse Samson/side + Cossack squat/side
Strength:
Every :90 x6 (9:00) -
18-15-12-9-6-3
Handstand push-up, pike push-up, or other challenging push-up variation
WOD:
In 10:00 complete the following for max calories -
50 alt DB snatch (50/35 or 40/25 or 30/15)
50 goblet lunge (50/35 or 40/25 or 30/15)
Max row or ski calories in remaining time
Accessory:
Tabata banded row from plank (complete 4 rounds right arm, then 4 rounds left arm)
https://youtu.be/_IMOVkjH5q0?feature=shared
Tuesday, March 26
Warm-up: 8-6-4 clean pull + high clean pull + muscle clean + front squat (start w/ empty barbell and slowly build) + banded good morning + tempo ring row + hanging scap pull
Strength:
Complete the following complex every :90 x8 (12:00); start light and build every 2 rounds if possible to end @ moderately challenging weight -
1 power clean + 1 hang power clean + 2 front squat
WOD:
9:00 AMRAP -
3 bar muscle-up or 5 pull-up or ring row
6 wall balls (20/14 or 14/10)
9 hang power clean (135/95 or 95/65 or 45/35)
Accessory:
2 rounds - :30/side banded lat stretch + :30/side KB trap stretch
https://youtu.be/mibpqZj4MK4?si=WpscYgaCH01WQDa8
Wednesday, March 27
Warm-up: 1:00 easy bike directly into 5-4-3-2 bench press (start w/ empty barbell and build to 55% 1RM) + inch worm w/ push-up + scorpion stretch/side + :30 easy jump rope
Strength:
In 14:00, complete the following for 4 rounds (:90 rest between rounds) -
9-7-5-3
Bench press (55%, 65%, 75%, 85% respectively)
*:30-:45 alt plank hip dips after each round https://youtu.be/onrtqZL5L20?si=998EJbTM1naRaQrx
WOD:
For time -
40 bench press (135/95 or 105/75 or 55/35)
-Directly into-
2 rounds -
80 double under or 160 singles
40 cal bike (scale to 25)
20 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
3x 21 bicep curl series (:60 rest between sets)
Thursday, March 28
Warm-up: 3 rounds - 6 deadlift (start w/ empty barbell and slowly build) + :20 HS hold + 8 dips from bench + :20 hollow hold + 10 banded glute bridge (:01 pause @ top)
Strength:
Every :90 x3 (9:00) -
:30-:60 handstand work of choice
3-5 deadlift, warming up to WOD weight
WOD:
20:00 EMOM -
9 deadlift (225/155 or 155/105 or 95/65)
12 ring dips, or dips from handles or bench
15 sit-ups
18 banded lat pull-down from hollow
Rest
Accessory:
1:00/side banded hip flexor stretch + 1:00/side banded hamstring stretch
Friday, March 29
Warm-up: 5-4-3 back squat (start w/ empty barbell and slowly build) + 1-arm ring row/side + thread the needle w/ thoracic rotation/side + :30 alt quad stretch + :30 pigeon stretch/side
Strength:
Superset the following every 3:00 x3 (9:00) -
Max strict pull-up, :01 chin over bar pause (use band if needed for volume)
3 back squat, continuing to build toward 60% 1RM, or moderate weight
WOD:
Complete the following for quality reps @ steady pace (:90 rest between rounds) -
10-8-6-4-2
Back squat @ 60% 1RM, or moderate weight
-3:00 rest-
5-4-3-2-1
Back squat @ 80% 1RM, or moderately heavy weight
Accessory:
3x8/side DB 1-arm bent over row (50/35 or 40/25 or 30/15)
Saturday, March 30
Warm-up: 8-6-4 split jerk balance (start w/ empty barbell from rack and add light weight) + alt box step-up + hand release push-up + pvc pass through + :30 gymnastics warm-up
https://youtu.be/VKsztHiM4X4?si=KZTYergn4iR0DlVd
Strength:
In 12:00, complete 4 rounds of the following (:90 rest between rounds) -
:30-:60 work on gymnastics skill of choice
3 jerk (push or split), warming up to WOD weight (from rack)
WOD:
20:00 EMOM for total burpees -
200 meter run (scale to 100)
3 jerk (push or split) @ 175/125 or 135/95 or 95/65
6 box jump (30/24 or 24/20 in) + max burpees
Rest
Accessory:
Tabata - alternating single leg v-up, weighted if possible
https://youtube.com/shorts/UOW4niZO6fo?si=AugF-LjBmG8OMlIC
Monday, March 18 - Saturday, March 23
Monday, March 18
Warm-up: 2:00 easy row, bike, ski, or run, directly into 5-4-3-2 thruster (start w/ empty barbell) + kip swing or :20 hollow hold + push-up to pike + Cossack squat/side + prone swimmers https://youtu.be/P_YdO_bLrwk?si=XoCtEbbe0EQBPiyi
WOD:
24.3 (15:00 cap)
5 rounds for time -
10 thrusters (95/65 or 65/45 or 45/35)
10 chest-to-bar pull-ups, jumping pull-up, or bent-over DB row (2 @ moderate weight)
-1:00 rest-
5 rounds for time -
7 thrusters (135/95 or 95/65 or 65/45)
7 bar muscle-up, chin-over-bar pull-up, or push-ups
Accessory:
2-3 rounds -
:30 alt supine lumbar rotations https://youtu.be/oXmpayN4xaU?si=bgNCEzfOtUG4ZU68
:30/side seated hamstring stretch
:30/side lateral lat/trunk stretch from rig https://youtube.com/shorts/RTbCz00XFEM?si=5qt3zcAztWZt5vUi
:30/side banded hip flexor stretch
:30/side prone pec stretch https://youtu.be/F9jT9kNLm54?si=l-AO9c2peLC4RpVK
10-15 cat cow
Tuesday, March 19
Warm-up: 2 rounds - :30 easy row + 8 alt reverse Samson + :30 easy bike + 10 alt toe touch from plank + :30 easy ski + 6/side 1-arm OH walking lunge (start light)
Strength:
Every :90 x3 (9:00) -
8-10 DB lat pullover (50/35 or 40/25 or 30/15)
8-10/side 1-arm overhead walking lunge (50/35 or 40/25 or 30/15)
WOD:
Every 7:00 x3 (21:00) @ steady pace -
40/30 cal row or ski (scale to 30/20)
30 sit-ups
20/15 cal bike (scale to 15/9)
10 burpees or up downs
Accessory:
3x10-12/side banded Pallof rotations
https://youtube.com/shorts/6v5xUCxIf9s?si=mOfjvcb1rVG2uaG0
Wednesday, March 20
Warm-up: 2 rounds - 12 alt groiners + 10 banded good morning + 8 deadlift (light weight) + 6/side thread the needle w/ thoracic rotation + 4 inch worm w/ push-up
Strength:
8:00 EMOM -
3 deadlift, building to slightly heavier weight than you plan to lift in WOD
WOD:
16:00 EMOM -
2 wall walks + 4 deadlift (275/205 or 225/155 or 135/95)
50 double under or 100 singles (scale to 30 dubs / 75 singles)
9 renegade row plus push-up (2 @ 50/35 or 40/25 or 30/15)
Rest
Accessory:
Accumulate 1:00-2:00/side Copenhagen plank
https://youtube.com/shorts/Rwap0_j5i5A?si=VEtt1CDUzSn8BGmB
https://youtu.be/tKb76R21AfM?si=vQpeYOgtsFOuhI_l
Thursday, March 21
Warm-up: 8-6-4 bootstrapper + alt quad stretch + alt box step up + alt scorpion stretch + KB hip opener stretch/side + back squat (start w/ empty barbell and slowly build)
Strength:
In 15:00, superset the following x4 (:90 rest between supersets) -
5 back squat (start light and build to WOD weight)
10-15/side banded X walk
WOD:
For time -
15 back squat (175/125 or 155/105 or 105/75)
12 toes-to-bar, knees-to-elbow, or v-up variation
9 box jump over or step over (24/20 in)
18 back squat (155/105 or 135/95 or 85/55)
15 toes-to-bar, knees-to-elbow, or v-up variation
12 box jump over or step over (24/20 in)
21 back squat (135/95 or 95/65 or 45/35)
18 toes-to-bar, knees-to-elbow, or v-up variation
15 box jump over or step over (24/20 in)
Accessory:
Accumulate 50-75 seated banded hamstring curls
https://youtu.be/0Jyb9AJIWGc?feature=shared
Friday, March 22
Warm-up: 2:00 easy row, bike, ski or run directly into 5-4-3-2-1 power clean + bench press (start w/ empty barbell and build to WOD weight) + thoracic rotation/side from runners lunge + :30 alt calf stretch + :30 high knees
Partner WOD:
For time (you go, I go) -
Buy-in: 400 meter run (together)
40-30-20-10
Bench press (155/105 or 105/75 or 75/55)
Bike calories
-Directly into-
10-20-30-40
Hang power clean (155/105 or 105/75 or 75/55)
Row or ski cals
Cash-out: 400 meter run (together)
Accessory:
8-10/side supine banded open book https://youtu.be/0Dnobp9nLYw?si=m-OSzVwzTEU3p9T_
Saturday, March 23
Warm-up: 5-4-3-2 power snatch (start w/ empty barbell + build to 60% 1RM) + OHS w/ light barbell or pvc + pvc pass through + :30 HS hold or plank + :30 warm up for gymnastics skill of choice
Strength:
Every :90 x4 (12:00) -
:30-:45 work on handstand skill of choice (e.g., HS walk, HSPU, etc)
:30-:45 skill work on rings or rig (e.g., toes-to-rings, pull-up, muscle-up, etc)
WOD:
In 20:00 complete the following @ steady pace (:60 rest between sets) -
Power snatch or push press (athlete’s choice)
10-9-8-7-6 @ 60% 1RM or moderate weight (touch and go if possible)
5-4-3-2-1 @ 75% 1RM or moderately heavy weight (:10 rest between singles)
Accessory:
4x8-10 v-sit hammer curl from bench (2 @ 30/20 or 20/10) https://youtu.be/-dyp9IBQbek?si=ht2kWNktq8dnd8RT
Monday, March 11 - Saturday, March 16
Monday, March 11
Warm-up: 10-8-6-4 banded good morning + alt Cossack squat + alt reverse Samson + deadlift (start light and build to WOD weight) + :30 easy jump rope + :30 easy row
WOD:
20:00 AMRAP -
300 meter row
10 deadlift (185/125 or 135/95 or 75/55)
50 double under, singles, or jumping jacks
Accessory:
Superset the following x3 (:60 rest between supersets) -
16-20 alt renegade row (2 @ 40/25 or 30/15 or 20/10)
16-20 strict press (empty barbell @ 45/35)
16-20 alt back rack lunge (empty barbell @ 45/35 or 30/15 or 20/10)
Tuesday, March 12
Warm-up: 3 rounds - 8 bootstrappers + :30 gymnastics skill warm-up + 4/side 1-arm DB thruster (start light and build) ) + :30 easy bike + 8 pvc pass through
Strength:
Every :90 x4 (12:00) -
:45-:60 work on gymnastics skill of choice
:30-:60 DB plank pull through (use thruster weight if possible) https://youtu.be/DrNMoMm6rg8?si=kK_iUuay9TYw4iG-
WOD:
Every 3:00 x6 (18:00) -
6 1-arm DB thruster, right (50/35 or 40/25 or 30/15)
10 bike cals (scale to 7)
6 1-arm DB thruster, left (50/35 or 40/25 or 30/15)
Accessory:
Accumulate 30-45 banded cat cows
https://youtu.be/X0z0Yo2Ijl0?si=zBQ5EASpGoxyEb7-
Wednesday, March 13
Warm-up: 100 meter jog directly into 5-4-3-2-1 hanging scap pull or banded scap pull + pistol squat to bench/side + ring row (:03 pause @ top) + :30 alt quad stretch
https://youtu.be/4sXIirLEnoU?si=jlTMnJx-XyDH1U8H
https://youtu.be/MMO_tFxrVko?si=mP_3A0A5iOl0VGHl
Strength:
In 14:00, complete the following for 4 rounds (:90 rest between rounds) -
20-18-16-14
Alt pistol squat (see videos below for scaling ideas)
V-up (weighted if possible)
https://youtube.com/shorts/fUGQ7oMEIFI?si=aa3_YfWroNm4Cm0g
https://youtu.be/rg9xC1Yl4Xs?si=CjE7bHHH0A2TQo63
WOD:
For time -
75 pull-ups or ring rows (scale to 55)
*200 meter run every time you break
Accessory:
Accumulate 1:00/side banded lat stretch + 1:00/side banded hip flexor stretch
Thursday, March 14
Warm-up: 6-5-4-3 power clean (start w/ empty barbell and build to 55% 1RM) + banded pull-apart + scorpion stretch/side + thoracic reach from low squat/side
Strength:
8:00 EMOM (start @ 55% and build to a challenging complex if possible) -
1 power clean + 1 hang power clean
WOD:
15:00 EMOM for total reps -
:45 max hang power clean (95/65 or 65/45)
:45 max sit-ups
Rest
Accessory:
Accumulate 40-60 Superman arch-ups https://youtu.be/dMirQ7T3adU?si=cP8qAGEVwnxwwWIs
Friday, March 15
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 85% 1RM) + push-up to pike + alt box step-up + banded snow angel
Strength:
In 14:00, superset the following drop set for 3 rounds (:90 rest between rounds) -
4 bench press @ 85% 1RM
6 bench press @ 75% 1RM
8 bench press @ 65% 1RM
WOD:
For time -
20 toes-to-bar or knees-to-elbow
40 box jump over or step over (24/20 in)
20 toes-to-bar or knees-to-elbow
40 burpees or up downs
Accessory:
3x8-10/side 1-arm ring row
https://youtu.be/cN_Jbp8WF_Y?si=8W_kxARLJhbGO8Cn
Saturday, March 16
Warm-up: 3 rounds - 5 front squat + 5 back squat (start w/ empty barbell and build to WOD weight) + :30 HS hold or plank + 5 dual DB snatch + 5 dual DB power clean (start light and build to WOD) + :30 alt toe touch from plank
WOD:
30:00 EMOM -
7 back squat (155/105 or 125/85 or 95/65)
5 DB snatch (2 @ 50/35 or 40/25 or 30/15) + max push-ups on DB’s
Rest
7 front squat (155/105 or 125/85 or 95/65)
5 DB power clean (2 @ 50/35 or 40/25 or 30/15) + max distance HS walk, HS weight shifts on wall (or from pike position), or challenging plank
Rest
https://youtu.be/Wvnz_6VLB74?si=DhVTCgdj517gtAPU
Accessory:
3x8-10/side supine banded open book
Monday, March 4 - Saturday, March 9
Monday, March 4
Warm-up: 10-8-6-4 banded good morning + alt toe touch from plank + alt DB snatch (start light and build) + pvc pass through + banded pull apart
WOD:
24.1
For time (15:00 cap) -
21 DB snatch (arm 1)
21 lateral burpees over DB
21 DB snatch (arm 2)
21 lateral burpees over DB
15 DB snatch (arm 1)
15 lateral burpees over DB
15 DB snatch (arm 2)
15 lateral burpees over DB
9 DB snatch (arm 1)
9 lateral burpees over DB
9 DB snatch (arm 2)
9 lateral burpees over DB
*DB weight = 50/35 or 35/20 or 25/15; scale burpees to HRPU or up downs
Accessory:
30-20-10 (:60 rest between rounds) -
Russian twist (20/14 or 14/10) + single leg v-up
Tips for 24.1 -
Use chalk to mark hand placement so you can be consistent on your burpees over DB
Make sure chest hits the floor first on burpees - slowly lowering into that bottom position takes a lot more energy
Consider stepping up with one foot from burpees to keep heart rate from spiking
Keep the DB close to your body and don’t come out too hot - a nice steady pace is key
Tuesday, March 5
Warm-up: 2 rounds - 11 banded lat pull-down + 9/side banded Pallof press + 7 box step-up/side + 5 tempo front squat (:03/position) + 5 tempo ring row (:03/position)
Strength:
In 20:00, superset the following x7 (:60 rest between supersets) -
10-9-8-7-6-5-4
Front squat (start light and build to a moderately challenging set of 4)
Banded Pallof rotation/side
https://youtu.be/5qTMvuj63qA?si=4sJfgnanvwp1Yu1Z
WOD:
7:00 AMRAP -
7 box jump or step-ups (30/24 or 24/20 in)
7 chest-to-bar pull-up, or challenging pull variation
Accessory:
Superset x3 (:60 rest) - 8-10 GHD hip extension + :30 Sorenson hold
Wednesday, March 6
Warm-up: 3 rounds - 8 muscle clean (empty barbell) + 8 dips from bench + :30 high knees + 10 Cossack squat + 10 alt hamstring scoop https://youtu.be/tulRWLFx2rw?si=8Mbv7nuLNKb-dJtR
Strength:
16:00 EMOM -
1 set max effort dips (rest when you feel close to failure or 8/10 RPE)
3-5 power clean, building to WOD weight
:30-:45 tuck-up around KB https://youtu.be/5cnLej4gbYw?si=a7Nw254TuNdgwjSb
Rest
WOD:
For time -
5-4-3-2-1
Wall walk
Power clean @ 70, 75, 80, 85, 90% 1RM respectively
*200 meter run after each round (work out ends w/ run)
Accessory:
Accumulate 1:00/side banded lat stretch + 1:00/side open book on wall, banded if desired https://youtu.be/5YqZPQGMjyg?si=FKWzJ6jZo_53g6Fb
Thursday, March 7
Warm-up: 2:00 easy row or ski (1x), directly into 8-6-4 - alt reverse Samson + supine toes-to-rig + alt DB renegade row (light weight) + alt walking lunge (light weight)
Strength:
In 12:00, superset the following x3 (:90 rest between rounds) -
12-16 KB/DB walking suitcase lunge
100 m KB/DB Farmer’s carry
*Suggested DB/KB weight = 2 @ 50/35 or 40/25 or 30/15
WOD:
Every 6:00 x3 (18:00) -
40/30 cal row or ski
30 double under or 60 singles
20 toes-to-bar, knees-to-elbow, or v-ups
10 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
*Scale reps as needed to assure at least 1:00 rest/round
Accessory:
3x 10-12/side - single arm pulldown (use cable or band)
https://youtu.be/Md4GItVTPvA?si=O0SNUclVjNtW4K3N
Friday, March 8
Warm-up: 3 rounds - 10 bootstrappers + 8 DB bench (start light and build) + 6/side thoracic reach from runners lunge + 4 inch worm w/ push-up + :20 easy bike
WOD:
24:00 EMOM
12-15 wall balls (20/14 or 14/10)
8/6 cal bike + max DB bench press (2 @ 50/35 or 40/25 or 30/15)
Rest
8/6 cal bike + max kettlebell swing (54/35 or 35/20)
12-15 sit-ups
Rest
*BP and KBS reps do not need to be unbroken. Score = BP + KBS reps
Accessory:
3x bicep curl 7 series w/ empty barbell (7 bottom to mid + 7 mid to top + 7 full range); :60 rest between sets
https://youtu.be/tdbHeBu8yQg?si=lJHC7lbMZR3Y8dbg
Saturday, March 9
Warm-up: 5-4-3-2-1 push-up to pike + back squat (start w/ empty barbell and build to WOD weight) + inverted barbell row + :20 banded pull-down from hollow
https://youtu.be/BQF1BWJ0X0c?si=htJzCDMNXiL9NWZP
Partner WOD:
16 rounds for time (you go, I go) -
3 bar muscle-up, pull-up, or ring row
6 back squat (135/95 or 115/75 or 85/55)
9 push-up
*Partners switch after 1 full round (each partner completes 8 rounds)
Accessory:
3x8/side split stance med ball rotational slams (20/14 or 14/10);
:60 rest between rounds