0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Cardio is Hardio
31:00-32:00 Put away Rowers, get out DBs
32:00-38:00 Explanation of WOD
38:00-40:00 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
15 second Hang From Rig
5 Iron Crosses each side
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Quad Stretch
5 each way Seated Hip Openers
10yd Samson Stretch
10yd Heel Scoops
10yd High Knees
10yd Butt Kicks
—then—
2 Rounds
20 Mountain Climbers
10 Air Squats
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get the heart rate up and blood flowing for the Rowing Warm-up
Specific Warm-up
3 Rounds
30 second Row
15 seconds Transition
30 seconds Front Plank
45 seconds Rest
MANAGEMENT/FOCUS:
Row: Round 1 easy pace, Round 2 moderate, Round 3 hard pace
This allows 3 people to share a Rower if needed, on starts on Row, one on Plank, one on Rest…Rest goes to Row, Row to Plank, Plank to Rest
This is a great time to help them with their technique and efficiency on Rowing
Cardio is Hardio
“Cash Me Outside”
Every 3 minutes for 9 minutes (3 Rounds)
1 minute Max Calorie Row
—then—
50% of your Calorie Total For Time
EXECUTION:
Basically 3 Rounds of 1 minute Max Calorie Row with 2 minutes Rest…at the 9 minute mark begin your 50% Calorie Total Row
Example: you rowed 20 Calories each round, that is 60 total…so you would Row 30 Calories For Time
If you end up with an odd number, like 75, round up…so 50% would be 32.5, so 33 Calories For Time
Time allotted for this is 15 minutes, should be plenty of time for multiple people to share a Rower and have needed reset before the WOD
FOCUS:
Cardio in this cycle is geared towards improving your top end fitness and engine, today we push hard on some intervals
EQUIPMENT CONSIDERATIONS:
This can allow up to 3 people to share a Rower…if you need 3 people to share, I would cut the time down to 45-50 seconds to allow 10-15 seconds of transition
Ski would be the next best option
Bike isn’t until Saturday so it could be used, but obviously this would be a much different stimulus 😁
WOD Prep
Round 1: Half Rope Climb + 2 Single DB Devil’s Press
Round 2: Three Quarter Rope Climb + 4 Single DB Devil’s Press
Round 3: Full Rope Climb + 6 Single DB Devil’s Press
MANAGEMENT/FOCUS:
Recommend doing a Round every 2:00
Great time to help members with their technique and efficiency on Rope Climbs
WOD
AMRAP 10
2 Rope Climbs
8 Single DB Devil’s Press @50/35
SCORE: Rounds + Reps
GOAL: 5-6 Rounds
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
Rope Climbs: work on getting your foot clamp up around your shoulder height for better efficiency
Devil’s Press: switch hands whenever you want, force yourself to drop, you will get back up, slow and steady, it can help to swing the DB back between your legs to get more hip pop and momentum into the DB
ROPE CLIMB MODIFICATIONS:
If you do not have enough ropes or choose not to do them, here are some options…
4 Heavy Sandbag Ground to Over Shoulder
2 Turkish Get-ups (one each arm)
10 Barbell Sumo Deadlift High Pulls @95/65
BEGINNER: 10 KB Sumo Deadlift High Pulls, 8 Burpees
SCALED: Half or Three Quarter Rope Climbs, Rope Pulls or one of the Modifications, 35/20
Rx+: 70/50
Comp: 100/70