0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-18:00 Transition to Cardio is Hardio
18:00-33:00 Cardio is Hardio
33:00-35:00 Recovery from the Row Sprints
35:00-40:00 Explanation of WOD and good cues for the Swings
40:00-41:00 Transition to WOD Prep
41:00-44:00 WOD Prep
44:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
20-30 seconds each side Standing Hamstring Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Standing Arm Across Shoulder Stretch
20-30 seconds Child’s Pose
—then—
2 Rounds
20 Mountain Climbers
10 Ring Rows
MANAGEMENT:
Good full body stretch then some movements to get the heart rate up and get the pulling muscles ready for the Row
Specific Warm-up
3 Rounds
30 seconds easy pace
20 seconds moderate pace
10 seconds hard pace
MANAGEMENT:
This allows three people to share one rower, Round 1 is for partner 1, Round 2 is for partners 2, Round 3 is for partner 3
If people don’t need to share a rower then I would do 2 Rounds with 1 minute rest between
Cardio is Hardio
Every 3 minutes for 15 minutes (5 Rounds)
250/200m Row Sprint
SCORE: Time for each round
GOAL: Send it and see what happens 🥴
EQUIPMENT CONSIDERATIONS:
This should be done in under a minute so 3 people should be able to share one Rower within the time frame, but if you need to just have them go one right after another that can work too…the rower will have their time for each round
WOD Prep
3 Rounds
10 Double Unders
10 Russian KB Swings
MANAGEMENT:
Make sure you use both weights you will use in the WOD
Recommend an EMOM 3 for this warm-up
WOD
For Time
80 Double Unders
40 Russian KB Swings @53/35
60 Double Unders
30 Russian KB Swings @53/35
40 Double Unders
20 Russian KB Swings @70/53
20 Double Unders
10 Russian KB Swings @70/53
SCORE: Time
GOAL: 8:00-10:00
PACE: Push and Pray: send it and see how well you can hang on
FOCUS/STRATEGY:
Double Unders: go for big sets each round, relax your shoulders, quick wrists
Russian KB Swings: go for big sets, see if you can stay unbroken…chest up, slight bend in the knee, flex your butt on every rep to get good hip pop, your arms are just like ropes attached to the KB, they are just along for the ride
We talk a lot about scaling down the weight, which is very important…but sometimes we also need to talk about when it’s time to level up…you will never use a heavier weight in the workout if you don’t use a heavier weight in the workout 😁
MURPH MENTALITY:
It is a total of 200 Double Unders and 100 Russian Swings (30 of which are with a heavier weight)…break it up however you want in order to do more consistent sets of Double Unders
BEGINNER: Line or Plate Hops, 26/18 for all swings
SCALED: Single Unders, 35/26, 53/35
Rx+: 70/53, 88/62
Comp: 88/62, 106/70