0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-14:00 Specific Warm-up
14:00-26:00 Cardio is Hardio
26:00-28:00 Recover, get out Boxes and MBs, set up Rings if you didn’t before class
28:00-34:00 Explanation of WOD Prep and WOD
34:00-36:00 Transition to WOD Prep
36:00-42:00 WOD Prep
42:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Thread the Needle each way
5 each way Seated Hip Openers
5 reps of 5 seconds Down Dog with Calf Stretch
15 second Hang From Rig
10/10 Leg Swings (Side to Side/Front to Back)
10yd Walking Pigeon Stretch (ankle on opposite knee)
10yd Alternating Groin Stretch
10yd High Knees
10yd Butt Kicks
—then—
2 Rounds
20 Mountain Climbers
10 Air Squats
MANAGEMENT/FOCUS:
Good full body warm-up, then some moments to prime the body for the Row repeats
Specific Warm-up
3 Rounds
30 second Row
1 minute rest
MANAGEMENT/FOCUS:
If you have multiple people that need to share a Rower, then just have them go one right after another
Cardio is Hardio
Every 3 minutes for 12 minutes
300/240m Row
FOCUS:
As promised, taking a break from the Bike this week…you’re welcome 😁
RPE of 8-9, just below fully emptying it out, try to stay consistent over the 4 sets
EQUIPMENT CONSIDERATIONS:
This time frame will definitely allow 2 people to share a rower, if you need 3 to share then just have them go one right after another, this will increase the total time frame by a couple minutes but it will still be close to the work to rest ratio that is needed for the stimulus
WOD Prep
Alt. EMOM 6
M1: 3-6 Box Jump Overs
M2: 3-6 Ring Push-ups
M3: 10 MB Russian Twists
MANAGEMENT/FOCUS:
Great time to help people set up their rings and make sure they get a full range of motion on Ring Push-ups
WOD
AMRAP 11
11 Box Jump Overs @24/20”
11 Ring Push-ups
22 MB Russian Twists @20/14
SCORE: Rounds + Reps
GOAL: 5 Rounds
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
Box Jump Overs: slow and steady pace…jump, land, pivot step down, repeat
Ring Push-ups: really focus on a full range of motion, you need to at least break 90 degrees doing down, then full lockout each rep
MB Russian Twists: sit up, legs crossed, make sure you get a full rotation, your chest should be facing the direction you are going, make sure the MB touches the ground each time, 22 total, 11 each way
BEGINNER: 16/12”, Regular/Knee/Hands Elevated Push-up, 10/8
SCALED: 20/16”, Regular/Knee/Hands Elevated Push-ups, 14/10