0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-34:00 Cardio is Hardio
31:00-33:00 Put away Rowers, get out DBs and Ropes
33:00-38:00 Explanation of WOD
38:00-40:00 Transition to WOD Prep
40:00-45:00 WOD Prep
45:00-47:00 Transition to WOD
47:00-55:00 WOD
56:00-60:00 Cool-down
General Warm-up
1 Round
5 reps of 5 seconds each Down Dog with Calf Stretch
20-30 seconds each side Banded Lat Stretch
20-30 seconds each side Banded Tricep Stretch
10 Band Pull Aparts
10 Band Good Mornings
10yd Walking Hip Openers
10yd Walking Pigeon Stretch (ankle on opposite knee)
10yd Walking Heel Scoops
10yd Alternating Groin Stretch
—then—
2 Rounds
10 Russian KB Swings
10 KB Upright Rows
MANAGEMENT/FOCUS:
Getting the barbells and benches out for the second part will help the transition into the Specific Warm-up
Specific Warm-up
30 seconds Row @easy pace
30 seconds Rest
30 seconds Row @moderate pace
30 seconds Rest
30 seconds Row @hard pace
30 seconds Rest
MANAGEMENT/FOCUS:
This will allow two people to share a rower, if you need to share then I would set the clock for 6 sets of 30 seconds work and 15 seconds rest…the transition allows time to switch…if you need three people to share then I would only have them do 2 Rounds each (this would still be the 6 interval set-up)
This is a great time to help them with their technique and efficiency on Rowing
Cardio is Hardio
“Up $H!T Creek” Pre-test
0:00-3:00
20/16 Calorie Row
3:00-7:00
30/24 Calorie Row
7:00-12:00
40/32 Calorie Row
12:00-18:00
50/40 Calorie Row
FOCUS:
Pre-test, Let’s gooooo!
Send it and see what happens
Focus on long and strong pulls and your breathing rhythm
EQUIPMENT CONSIDERATIONS:
This allows two people to share one Rower
If you still don’t have enough then you could get into a group of three and just go one right after another, it would make it longer than 18 minutes but should not be by a ton…you could cut off the 50/40 if needed
If you still don’t have enough then I would do Ski if you can, might need to cut off the 50/40
Whatever you do today, make sure to repeat that in week 6
WOD Prep
3 Rounds
6 Single DB Hang Snatch
12 Double Unders/Single Unders
MANAGEMENT/FOCUS:
Recommend doing a Round every 1:30
Great time to help members with their technique and efficiency both movements
WOD
AMREP 8
100 Single DB Hang Snatch @50/35
Max Double Unders in remaining time
SCORE: Reps (your snatch reps count so 100 + how many Double Unders you get
GOAL: 5:30 or less
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
Single DB Hang Snatch: switch hands when needed, I would do 5s or 10s per side, much more than that and your grip will start to get smoked and that will make Dubs tougher…slight bend in the knee, chest up, good hip pop to get momentum into the DB
Double Unders: this is a great time to work on Double Unders for those who can get some but can’t string together a ton yet…the Hang Snatch will obviously cause some fatigue, but sometimes that relaxes people on these
BEGINNER: 25/15 (probably should cut to 80 reps), Line Hops
SCALED: 35/20, Single Unders
Rx+: 70/50
Comp: 70/50, Crossovers/Heavy Rope/Triple Unders