0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-32:00 Cardio is Hardio
32:00-33:00 Put all rowers away
33:00-38:00 Explanation of Endurance and good reminders on full range of motion on Push-ups
38:00-39:00 Transition to Endurance Prep
39:00-44:00 Endurance Prep
44:00-45:00 Transition to Endurance
45:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10/10 Leg Swings on Rig (front to back/side to side)
20 second Squat Hold (hold Rig if needed)
10yd Walking Hip Openers
10yd Samson Stretch
10yd Walking Straight Leg Marches
10yd Alternating Groin Stretch
10yd High Knees
10yd Butt Kicks
—then—
2 Rounds
10 Single DB Curl to Press (5 each arm)
10 KB Goblet Squats
MANAGEMENT:
Partner people up for the DB and KB work and have them alternate movements with each other, this should also be their partner if they need to share rowers
Specific Warm-up
2 Rounds
30 seconds Easy pace Row
20 seconds Moderate Pace Row
10 seconds Hard Pace Row
—1 minute Rest—
MANAGEMENT:
If you need to share rowers, then make the rest 1:15 which allows 15 seconds of transition
Cardio is Hardio
Tabata Row
4 Sets
4 Rounds of Tabata (2 minutes)
20 seconds Easy Pace
10 seconds Hard Pace
—2 minutes rest—
FOCUS:
The 20 seconds is an easy pace but make sure you are still focusing on long pulls, use your legs and arms, the 10 seconds is ALL OUT, send it
You do 20 easy, 10 seconds hard 4 times (2 minutes), then rest
The feel is 2 minutes of continuous interval rowing, then 2 minutes rest for 4 sets
EQUIPMENT CONSIDERATIONS:
If you need to share rowers then make the rest 2:15, this allows a 15 second transition for the next person to get set up on the rower
Use the interval setting on the clock, if you don’t know then have someone teach you
If you still need more machines then Ski or Bike Erg would be next
Assault or Echo Bike make this a very different feeling 😁 but if you have to utilize them then it is what it is
LOGISTICS:
I would have all the rowers set up before class on one side of the gym
Endurance Prep
6 Russian KB Swings
6 Sit-ups
6 Push-ups
5 Russian KB Swings
5 Sit-ups
5 Push-ups
4 Russian KB Swings
4 Sit-ups
4 Push-ups
*build to WOD weight on Swings
Endurance
10,9,8,7,6,5,4,3,2,1 of
Russian KB Swings
AbMat Sit-ups
Push-ups
SCORE: Time
GOAL: 9:00-10:00
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
Swings: this isn’t a high amount of volume so it is good to get used to using a heavier weight, slight bend in the knee, good hip hinge and flex your butt, arms should just be along for the ride like ropes attached to the KB, stay unbroken
Sit-ups: slow and steady, full range of motion, touch hands above your hand and touch your toes
Push-ups: each set is not high volume so the goal it to stay unbroken, chest to deck, full lockout at the top, quality reps each set