0:00-10:00 General Warm-up

10:00-15:00 Explanation of WOD, go over the logistics of how the workout goes and the format if people need to share rowers

15:00-16:00 Transition to WOD Prep

16:00-22:00 WOD Prep

22:00-25:00 Transition to WOD

25:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

5 each way Lying Knees side to side

5 each way Scorpions

10yd Walking High Knee Hugs

10yd Walking Quad Stretch

10yd Walking Lunge and reach overhead

10yd Walking Hip Openers

—then—

2 Rounds

20 Line Hops

10 Air Squats

MANAGEMENT:

• Make sure the legs are very loose today, they will be working a lot in this WOD

WOD Prep

3 Rounds

100m Run

4 MB Walking Lunges

4 Wall Balls

10/8 Calorie Row

4 Burpees over Rower

WOD

“Hyroxy…ish” Post-test

5 Rounds For Time

400m Run

12 MB Walking Lunges @20/14

12 Wall Balls

20/14 Calorie Row

12 Burpees over Rower

SCORE: Time

GOAL: 25:00-30:00

PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind

FOCUS/STRATEGY:

• Beat those scores from 3/18/26!

• Run: RPE of 7, solid and consistent pace, focus on breathing and managing your heart rate

• MB Walking Lunges: hold the MB wherever you want, back knee gently touches the ground, drive through your front heel and think of pushing your head to the ceiling, make sure you get to full hip extension with each rep, 6 lunges out and then 6 lunges back to the wall

• Wall Balls: big leg drive to get momentum into the wall ball, stay unbroken

• Row: RPE of 7, solid and consistent pace, focus on long and strong pulls

• Burpees over Rower: just like burpees over the barbell, start parallel to the rower, you do not have to stand all the way up, stay low when jumping over, make sure the seat is all the way towards the front to prevent tripping on it…slow and steady

WEATHER CONSIDERATIONS:

• Unless it is just terrible outside, do the run

• We already have a Row in the workout so you can’t change the run to that, you can do a 400/320m Ski

• Make sure you try to keep whatever you did for the Pre-test

EQUIPMENT CONSIDERATIONS:

• If you need to share rowers then have one person do the workout in the order listed and another person do Row, Burpees, Run, Lunges, Wall Balls

LOGISTICS:

• Line all the rowers up along the opposite of where you are doing wall balls or another wall in the gym, make sure there is enough space in between for the burpees

• MBs start on the wall, they will do 6 lunges away from the wall then 6 lunges back to the wall to do their wall balls

BEGINNER: 4 Rounds, no weight on Lunges, MB Thrusters @10/8, half burpees not over rower

SCALED: 14/10

Rx+: 30/20