Would you like to hear a thought experiment about 18.5? Ok, good ;)
First, you have to consider the cycle time of each movement. Thrusters take around 2 seconds, butterfly's take 1 second, and old-fashioned kipping pull ups take about 1.5 seconds. From here, you can figure out the work (W) time required for your target reps.
For example, if you're looking to complete 90 reps (nice score! Fran volume) - the cycle time is 2:15 for butterfly and 2:37 for kippers (do you see the math?). That gives you over 4 minutes of rest to complete the 90 reps in the allotted 7 minute AMRAP time period. Does that seem like a lot of rest?
Ok, now let's say you want to complete 90 reps in 5 minutes! - giving you 2 minutes left to go nuts. The work time we are considering is the same, 90 reps at 2s/thruster, 1s/butterfly and 1.5s/kipper. For the butterfly, this gives you 2:45 of rest, and for the kippers it's 2:23. You're pretty much looking here at a 1:1 work to rest ratio, which is not bad!
If you wanted to take this a step further, you can figure out exactly your pace to beat your targeted reps. Instead of going into the monotonous details here, the gist is this: Let's say you want to do every set of thrusters and pull ups in sets of 3. For someone with butterfly pull ups, you could rest 6 seconds after every set of thrusters, and 4 seconds after each set of butterfly pull ups. This also includes 7 seconds of rest for EACH transition. Again, this is for completing 90 reps in 5 minutes! - 4:58 to be exact ;) How does that sound to you? 3 thrusters - 6 seconds rest. 3 pull ups - 4 seconds rest. Too easy to be true? Still sounds hard? If you want to see it spelled out (proof), ask me for the spreadsheet ;)
The point of this is not to overthink it or even have anyone follow these paces. The idea here is that when you can objectively measure work to rest ratios ahead of time, and apply them to your personal capacity, what often is revealed is a seemingly inordinate amount of time.
Have you ever felt your "projected finish" pace when starting a 2K row? It's almost scary how easy it feels? And then by the end it's taking everything you have to hang on to that pace. Have you ever started a workout that way - scary slow?
To the extent you're interested or curious in understanding your paces, it may be worth it to have your splits written down by your judge so that you can go in afterwords and assess your pacing. My experience has been that unless you have your splits figured out objectively beforehand, the rest taken at the beginning does not match up with the final time or reps. For example, the pace at the start is a 5 minute mile, and the mile time ends up being 8 mintues.
Understanding how much time you actually have can be very helpful to minimize the going out to fast factor or feeling like you have to rush.
In essence, there's time.
Ame was rising up nicely with the sun this morning.
***CLICK THE PHOTO***
Clean and Jerk
Build to a Heavy Single
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters (115/80)