0:00-8:00 General Warm-up

8:00-15:00 Explanation of WOD Prep and WOD, make sure they understand the logistics and how to share equipment if needed

15:00-17:00 Transition to WOD Prep

17:00-22:00 WOD Prep

22:00-24:00 Transition to WOD

24:00-60:00 WOD

60:00-65:00 Cool-down

General Warm-up

1 Round

10 each way Lying Knees Side to Side

5 each way Iron Crosses

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Glute Stretch

20-30 seconds each side Lying Quad Stretch

20-30 seconds Seated Groin Stretch

10 each way Seated Hip Openers

10yd High Knees

10yd Butt Kicks

20-30 second Deep Squat Hold (hold onto Rig if needed)

—then—

2 Rounds

20 Mountain Climbers

10 Russian KB Swings

MANAGEMENT/FOCUS:

• Full body warm-up then some movements to prime the body for all the things 😁

WOD Prep

Every 2:30 for 5 minutes (2 Rounds)

250/200m Row, 100m Run

6 KB Taters, 6 Burpee Box Step Overs

MANAGEMENT/FOCUS:

• Round 1: Row and Taters, Round 2: Run and Burpee Box Step Overs

• To share equipment, start people on different movements and alternate

WOD

Alt. Every 3 Minutes for 36 Minutes

M1: 400m Run

M2: 30/24 Calorie Row

M3: 25 KB Taters @53/35

M4: 20 Burpee Box Step Overs @24/20”

4 SCORES: Slowest time for each movement

GOAL: 2:00 or less for each movement

PACE: Interval Mindset…push, recover, push recover, repeated

FOCUS/STRATEGY:

• Run: push the pace, then recover, try to stay consistent over 3 Rounds

• Row: push the pace, then recover, try to stay consistent over 3 Rounds

• KB Taters: slow and steady, from doing these many times the focus on what you’re doing helps me stay consistent because you are so focused on what you are doing that you can forget about the struggle with them, one rep at a time, try to stay unbroken, worst case, two sets, 15/10

• Burpee Box Step Overs: one rep at a time, drop, get up, step over, repeat

EQUIPMENT CONSIDERATIONS:

• Since it is an Alt. EMOM you could technically have 4 people share one Rower, start people at different stations and rotate through as listed

• Ski would be the next best option, would probably cut it down to 25/20

• Bike was used yesterday, so this would be the last option, if they weren’t here then this can work, 25/18 would be recommended

WEATHER CONSIDERATIONS:

• If the weather is bad and just won’t allow you to be outside then change the 400m run to a 300yd shuttle run

LOGISTICS:

• I would just make sure everything has it’s own designated area…Rowers along one wall, KB area, Boxes lined up in an area

PARTNER OPTION:

• Partner AMRAP 36

  800m Run

  60/54/48 Calorie Row (male/mixed/female)

  40 KB Taters @53/35

  20 Burpee Box Step Overs @24/20”

• Split distance/calories/reps as needed, one person working, one person resting

BEGINNER: 300m Run if needed, 20/16 Row if needed, 20 KB Goblet Squats if needed, 15 Burpees or Half Burpees if needed

SCALED: 35/26

Rx+: 70/53