0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-15:00 Specific Warm-up
15:00-16:00 Transition to Cardio is Hardio
16:00-32:00 Cardio is Hardio
32:00-34:00 Recover
34:00-40:00 Explanation of WOD Prep and WOD
40:00-42:00 Transition to WOD Prep
42:00-46:00 WOD Prep
46:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
Mobility:
5 Scorpions each way
Flexibility:
20-30 seconds each side Standing Quad Stretch
20-30 seconds Standing Hamstring Stretch
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Pigeon Stretch
5 reps of 5 seconds each Down Dog with Calf Stretch
Movement:
10yd Alternating Groin Stretch
10yd Walking Heel Scoops
10yd High Knees
10yd Butt Kicks
Specific Warm-up Prep:
2 Rounds
10 KB Upright Rows
20 Mountain Climbers
MANAGEMENT/FOCUS:
Pulling, legs, cardio and core to get ready for the Row
Specific Warm-up
3 Rounds
30 seconds Row
1 minute rest
MANAGEMENT/FOCUS:
This could technically allow three people to share one Rower if needed
Round 1 easy pace, Round 2 moderate, Round 3 hard pace
Cardio is Hardio
“Y2K” Pre-test
2k Row
FOCUS:
This is such a good engine test, pay attention to your estimated 500m pace, this can help on the Post-Test and with the cardio we will have in this cycle
EQUIPMENT CONSIDERATIONS:
Two people should be able to complete the distance within the 16 minutes
If you need to cut down the woman’s calories in order for this to happen then do so, it would be 80%, so 1,600m
Another option to have 4 people share one Rower is have half the class do the WOD first, it is only 8 minutes so they would have plenty of rest before the Row, yes I know this makes the Row more difficult no matter what, but if it allows more people to get the test in then do it, have the more advanced athletes do the WOD first
If you need to go with Ski the you can do the 2k and also lower the woman’s calories to 1,600m if needed
WOD Prep
3 Rounds
4-6 KB Taters
4-6 Burpees
MANAGEMENT/FOCUS:
Use this time to coach members more specifically on the Taters, build in weight on those
Recommend doing a round every 1:30, the last round would start at the 3:00 mark so they should be done by the 4:00 as listed in the timeline
WOD
AMRAP 8
8 KB Taters @53/35 (VIDEO)
8 Burpees
SCORE: Rounds + Reps
GOAL: 6 Rounds
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
KB Taters: training is supposed to be constantly varied, right? Embrace this movement and it will be a fun one…it is basically like a hang squat clean with a KB, get a good swing motion and pop it up to your hands to hold the handles or the bell to complete the squat
Burpees: breath, move, stay consistent…force yourself to drop, you will get back up
KB TATER MODIFICATION OPTION:
If someone is really struggling with the movement then have them do 4 KB Swings and 4 KB Goblet Squats each round
BEGINNER: 26/18 or Modification listed in notes, Half Burpees
SCALED: 35/26
Rx+: 70/53
Comp: 88/62