0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Straight Arm Bicep/Shoulder Stretch on Rig
Pec Stretch on Rig
Lat Stretch on Rig
Up Dog to Childs Pose
Thread the Needle
Specific Warm-up
3 Rounds
10 Push-ups
10 Ring Rows
Strength
Push
Bench Press Complex: 5 sets
3 Close Grip Bench Press + 5 Regular Grip Bench Press
Pull
Single Arm KB Bent Over Row 5x12 (6 each arm, VIDEO)
FOCUS:
Building strength endurance with mid to high reps ranges, complexes and tempo work in this phase of the cycle
Close grip should be about two fists inside your normal bench press grip
Complete the close grip reps, rack, change grip and complete the remaining reps
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 2 minutes for 10 minutes for the bench press complex, EMOM 5 for the rows
WOD Prep
2-3 Rounds
10/8 Calorie Row
6 Pull-ups
WOD:
AMRAP 10
30/24 Calorie Row
30 Pull-ups
SCORE: Rounds + Reps
PACE GOAL: 2-3 Rounds
FEEL:
Deep Burn
Lats and Biceps will be on 🔥
We are coming off a cycle of building pull-ups for Murph, now we will challenge that with the pre-fatigue of the row
STRATEGY:
RPE of 7-8 on the Row, focus on your leg drive
Break early on pull-ups
EQUIPMENT CONSIDERATIONS:
We have running on Thursday and Bike on Friday so the first option if you don’t have enough rowers would be to have a 25/20 Calorie Ski
Next you could add a 30/20 Calorie Bike or 400m run as an option
If you need to add these other options have the members who aren’t as efficient on pull-ups utilize these since it won’t be as taxing on their pull
Another option would a format change of Alt. EMOM 10 of 45 second max Calorie Row and 30 seconds max Pull-ups
SCALED FORMAT CHANGE:
If you have enough rowers, but would like an option for those that can do pull-ups, but 30 will really slow them down then change to AMRAP 10 of 15/11 Calorie Row and 15 Pull-ups
BEGINNER: 20/16 Calorie Row, 20 Ring Rows
SCALED: Jumping Pull-ups or scaled format change
Rx+: 10 Bar Muscle-ups instead of Pull-ups
COMP: 8 Ring Muscle-ups in place of Pull-ups