April 7, 2025

3 rounds for time:

500m row

15 abmat sit-ups

20 walking lunge steps

Only scale the distance of the row if it is your first exposure to rowing. Scale the abmat sit-ups by extending your legs and using momentum from your arms. Scale the walking lunges by lowering the repetitions or performing them stationary while using assistance from a box or post.

Record time to comments.

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Low-Carb Smash Burgers

Serves: 4

Prep Time: 10 minutes

Cook Time: 10 minutes

Ingredients

• For the Patties:

  • 1 lb (450g) lean ground beef (85% lean works well—enough fat for flavor, not too greasy)

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • 1/2 tsp smoked paprika

  • Salt and black pepper to taste

  • 1 tbsp coconut aminos or soy sauce (optional, for depth)

• For the Burgers:

  • 1 tbsp avocado oil or butter (for the skillet)

  • 4 slices sharp cheddar or pepper jack cheese (optional, but keeps it low-carb)

  • 8 large lettuce leaves (butter lettuce or iceberg work great)

  • 1 medium avocado, sliced

  • 1/2 red onion, thinly sliced

  • Pickles (sugar-free, like dill)

  • 2 tbsp sugar-free mayo or homemade (mix mayo with a dash of hot sauce if you like)

Instructions

1. Prep the Patties: In a bowl, mix ground beef with garlic powder, onion powder, smoked paprika, salt, pepper, and coconut aminos (if using). Combine lightly with your hands—don’t overmix. Divide into 4 loose balls. Keep them airy for smashing.

2. Heat the Skillet: Get a cast-iron skillet or heavy pan screaming hot over medium-high heat. Add avocado oil or butter and let it coat the surface.

3. Smash Time: Drop two balls of beef into the skillet (work in batches). Smash each one flat with a spatula or burger press into a thin, wide patty—about 4-5 inches across. Press firmly for crispy edges. Cook 2-3 minutes until the bottom’s got a solid crust.

4. Flip and Cheese: Flip the patties. Add a slice of cheese if you’re going for it. Cook another 1-2 minutes until the beef’s done (160°F/71°C for medium, or longer if you like it well-done). Pull them off and do the next batch.

5. Assemble: Take two lettuce leaves per burger to make a sturdy wrap. Spread a little mayo on one leaf, then layer with a patty, avocado slices, onion, and pickles. Top with the second leaf and fold it like a taco or roll it up.

6. Serve: Eat right away while the patties are hot. Pair with a side of zucchini fries or a quick pickle spear if you’re keeping it low-carb.

   
   

Tips

• Meat Swap: Ground turkey or pork can sub in, but beef’s fat content gives that classic burger vibe.

• Extra Kick: Sprinkle some cayenne or add a slice of jalapeño for heat.

• Double Up: If you’re really hungry, smash two thinner patties per wrap and stack ‘em.

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World record 500m row

Phil Clapp - 1:09.8