0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-52:00 WOD
52:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Lying Glute Stretch
Glute Bridges
Hip Openers
Kneeling Hip Flexor Stretch
Down Dog with Calf Stretch
WOD Prep
2-3 Rounds
10/8 Calorie Row
8 KB Sumo Deadlift High Pulls
6 Burpees
WOD:
4 Rounds For Time
40/32 Calorie Row
20 KB Sumo Deadlift High Pulls @53/35
20 Burpees
SCORE: Time
PACE GOAL: 22:00-27:00
FEEL:
Fightin’ For Your Life
This is a longer time frame grinder
Rounds 3 and 4 will be a mental battle
STRATEGY:
RPE of 7 on the Row, goal is 2:30 or less each time
Steady pace on the SDLHP, legs and pull will be fatigued from the Row, they will be tough to do unbroken
Find a way to keep moving, force yourself to drop, you will get back up
EQUIPMENT CONSIDERATIONS:
If you do not have enough rowers here are the prioritized options
Have half the class do the workout backwards: Burpees, SDLHP, Row…try to pair people up that consistently move similarly on a regular basis in class
Alt. Every 2 minutes for 24 minutes (allows 2 people to share a Rower): M1: Max Calorie Row, M2: AMRAP of 10 KB SDLHP + 10 Burpees
30/22 Calorie Ski as an option
600m Run as an option…we ran yesterday and have some 200m repeats on Friday, so this is not ideal
PARTNER OPTION:
Partner 4 Rounds For Time
60/54/48 Calorie Row (Male/Mixed/Female)
40 KB Sumo Deadlift High Pulls @53/35
40 Burpees
split reps as needed
BEGINNER: 20/16 Calorie Row, 15 KB SDLHP @26/18, 10 Up Downs
SCALED: 35/26, No Jump Burpees
Rx+: 70/53
Comp: Barbell SDLHP @95/65