0:00-10:00 General Warm-up
10:00-16:00 Explanation of WOD and WOD Prep
16:00-17:00 Transition to WOD Prep
17:00-26:00 WOD Prep
26:00-29:00 Transition to WOD
29:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds Seated Groin Stretch
5 each way Seated Hip Openers
10yd Lunge and Reach Overhead
10yd Inchworms
—then—
2 Rounds
20 Mountain Climbers
20 Flutter Kicks
MANAGEMENT/FOCUS:
Good full body warm-up then some movements to get the heart rate and body temp up for the WOD
WOD Prep
Alt EMOM 9:
M1: 40 seconds Row
M2: 40 seconds MB Slams
M3: 40 seconds Burpees
MANAGEMENT/FOCUS:
Row: easy pace in Round 1, moderate pace in Round 2, hard pace in Round 3
Slow and steady pace on the Slams and Burpees, goal is around 6-8 reps
This format leaves 20 seconds of rest/transition after each movement, this allows 3 people to share a rower if needed
WOD
AMRAP 26:
500/400m Row
20 MB Slams @50/35
10 Burpees
SCORE: Rounds + Reps
GOAL: Breath and move
PACE: Steady Eddy or Betty…find a pace early and try to maintain
FOCUS/STRATEGY:
This is long, slow cardio…the goal is to breath and move at a consistent pace
Row: RPE 7, controlled pace…focus on long and strong pulls and find a breathing rhythm
Slams: full extension overhead, slam it down with power, follow it down so you can go right into the next rep…consistent pace
Burpees: breath and move, force yourself to drop you will get back up
EQUIPMENT CONSIDERATIONS:
If someone went in reverse order the timing should be close or you can have them select machine of their choice
Ski would be 500/400m
Bike would be 30/20 Calories
MB SLAM MODIFICATIONS:
If you do not have enough slam balls or choose not to do this movement, here are some options
30 MB Russian Twists @20/14 (15 each way)
20 MB Chops @20/14 (10 each way)
20 MB Sit-ups @20/14
BEGINNER: 20/15, Half Burpees
SCALED: 35/20