0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-15:00 Specific Warm-up
15:00-30:00 Strength
30:00-32:00 Put away any plates not needed for the WOD, line up rowers
32:00-37:00 Explanation of WOD
37:00-38:00 Transition to WOD Prep
38:00-44:00 WOD Prep
44:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
20-30 seconds each side Banded Front Rack Stretch
20-30 seconds each side Banded Lat Stretch
10 Band Pull Aparts
20-30 seconds each side Standing Quad Stretch
20-30 seconds Standing Hamstring Stretch
20-30 seconds each side Standing Groin Stretch
10yd Walking Straight Leg Marches
10yd Lunge and Reach Overhead
10 Infant Squats
—then—
3 Rounds
5 Muscle Cleans
5 Front Squats
MANAGEMENT/FOCUS:
Getting the barbells out here will make the transition faster to the Specific Warm-up
Specific Warm-up
Round 1: 3 Squat Cleans (done as singles) @40%
Round 2: Squat Clean + Hang Squat Clean @50%
Round 3: Squat Clean + Hang Squat Clean + Front Squat @55%
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00
Good time to help them dial in their technique
Strength
Build to Heavy Complex:
Squat Clean + Hang Squat Clean + Front Squat
FOCUS:
Around 60-65% is a good starting weight to begin building from
Squat Clean: chest up, good hip pop and drop, stand to full hip extension
Hang Squat Clean: if you can bring it from the front rack and bounce off your upper thigh right into this that would be ideal, but if you need to bring it down to your thighs and regroup before going then do that…think of racing the barbell to the bottom of the squat, stand to full hip extension
Front Squat: chest up, elbows up, good depth, finish the complex by getting to full hip extension
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 3 minutes for 15 minutes
NO BARBELL OPTION:
Every 3:00 for 15 minutes
10 KB Taters or 10 Single DB Hang Squat Cleans (5 each arm)
WOD Prep
Round 1: 10/8 Calorie Row + 10 Thrusters @empty barbell
Round 2: 10/8 Calorie Row + 8 Thrusters @light weight
Round 3: 10/8 Calorie Row + 6 Thrusters @just below WOD weight
MANAGEMENT/FOCUS:
Recommend doing a round every 2 minutes
Great time to help them dial in each of these movements
WOD
For Time
30/24 Calorie Row
30 Thrusters @75/55
20/16 Calorie Row
20 Thrusters @95/65
10/8 Calorie Row
10 Thrusters @115/80
SCORE: Time
GOAL: 8:00-10:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
The first Row and set of Thrusters with a lighter weight can be a trap if you come out way too hot, pull back the pace just a bit, focus on your breathing
Row: focus on long and strong pulls, this is the time to manage your heart rate and breathing…find a rhythm of either breathing at the front or at the end of your pull
Thrusters: as I always say, lighter weight doesn’t always mean easier…it means there are less reasons to put the barbell down…big leg drive to get momentum into the barbell, it can help to have a very slight pause when overhead to breath, make sure the barbell is back to your shoulders before beginning the next rep
EQUIPMENT CONSIDERATIONS:
We have running tomorrow and Saturday so I would try to keep it to the Row if at all possible
Ski could work, but it will make locking out the Thrusters more challenging
Bike I would not recommend, we have it in a workout Thursday, but also this would make this workout a much different stimulus…and very gnarly one 😁
You could probably share a Rower with one other person and it would be more of an interval stimulus but would still be challenging…one person starts on the Row, one on Thrusters, as soon as both have finished their reps, switch…continue this for the duration of the workout
LOGISTICS:
I would line up all of the Rowers along one side of the gym then put the barbells in rows, this will help make the transitions less chaotic
NO BARBELL OPTION:
Double or Single DB Thrusters
BEGINNER: MB Thrusters @14/10
SCALED: 45/35, 75/55, 95/65
Rx+: 95/65, 115/80, 135/95
Comp: 115/80, 135/95, 155/105 (ONLY IF YOU CAN HIT THE PACE GOAL)