0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-28:00 Cardio is Hardio
28:00-30:00 Rest, Get out Boxes and MBs
30:00-34:00 Explanation of WOD Prep and WOD
34:00-35:00 Transition to WOD Prep
35:00-41:00 WOD Prep
41:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10/10/10 Arm Swings (forward/backward/side to side)
20-30 second Child’s Pose
5 each Seated Hip Openers
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
20-30 seconds Standing Hamstring Stretch
20-30 seconds each side Standing Groin Stretch
10yd Lunge and Rotate
10yd Walking Quad Stretch
—then—
2 Rounds
10 Ring Rows
10 Air Squats
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get the heart rate up and blood flowing for the Row Warm-up
Specific Warm-up
2 Rounds
30 seconds easy pace row
20 seconds moderate pace row
10 seconds hard pace row
MANAGEMENT/FOCUS:
If you need 2 people to share this time frame should be good, if three people need to share then one round each
Cardio is Hardio
“Push and Pray”
0:00-6:00
50/40 Calorie Row
6:00-12:00
2 minutes Max Calorie Row
FOCUS:
This is a good mental test…can you complete the calories in less than 2 minutes and then can you recover enough to beat the 50/40 calories in the 2 minute max row…Push is the first part, Pray is the second part
EQUIPMENT CONSIDERATIONS:
This should allow 3 people to share one Rower, but depending on the fitness level of each person, the time frame might be a little off…if you need 3 people to share I would just go one after the other with as short as transition as possible
Ski can be used again…I would not recommend the Bike 😁
WOD Prep
Alt. EMOM 6
M1: 5 MB Sit-ups
M2: 5 Jumping Box Get Overs
M3: 5 MB Box Step-ups
MANAGEMENT/FOCUS:
Pretty straight forward here, but also a good time to help members with each movement
WOD
“Pandora’s Box”
3 Rounds For Time
20 MB Sit-ups @20/14
20 Jumping Box Get Overs @24/20”
20 MB Box Step-ups
SCORE: Time
GOAL: 9:00-12:00
PACE: Steady Eddy or Betty…none of the movements are overly taxing, breath and keep a steady pace
FOCUS/STRATEGY:
MB Sit-ups: touch the ball above your head, sit up and touch your toes…breath, move, steady pace
Jumping Box Get Overs: both hands on the box, jump, land both feet on the box, jump off the other side, you can pause or rebound, the combination of the Sit-ups into these reps will tax your core more than you think
MB Box Step-ups: hold the MB wherever you want, both feet go on the box, stand to full extension, both feet come off the box, it is best to alternate legs that you step up with
BEGINNER: no weight, regular Sit-ups, step up and over if needed, no weight on Step-ups
SCALED: 14/10
Rx+: 30/20
Comp: 50/35