0:00-15:00 General Warm-up
15:00-23:00 Explanation of WOD Prep and WOD with tips on weight choice and pace
23:00-25:00 Time to get weights out for WOD Prep and WOD
25:00-31:00 WOD Prep
31:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2-3 Rounds
20-30 seconds each way Straight Arm/Bicep Shoulder Stretch on Rig
20-30 seconds each way Standing Tricep Stretch on Rig
20-30 seconds each way Lat Stretch on Rig
3-5 each way Scorpions
10 reps each way Prone (on all 4s) Forearm/Wrist Mobility
5 Inchworms
3 Rounds
Empty Barbell Complex: 5 RDLs + 5 Hang Power Cleans + 5 Front Squats + 5 Push Press
MANAGEMENT:
I would take them through the 2-3 Rounds of Flexibility/Mobility, then the 3 Rounds of the empty barbell complex, I would do the complex on command: tell them one moment at a time, tell them the next movement when it looks like most are about to finish the movement before
WOD Prep
3 Rounds
Round 1: 4 Power Cleans + 4 Shoulder to Overhead @light weight + 10/8 Calorie Row
Round 2: 3 Power Cleans + 3 Shoulder to Overhead @below WOD weight + 10/8 Calorie Row
Round 2: 2 Power Cleans + 2 Shoulder to Overhead @WOD weight + 10/8 Calorie Row
MANAGEMENT:
I would have all Rowers lined up before class starts, this is the time to organize if people need to share rowers and who is doing what station first
WOD
6 Rounds for Reps
1:30 for Max Rep Complex: 3 Power Cleans + 3 Shoulder to Overhead @135/95
30 seconds Rest/Transition
1:30 for Max Calorie Row
30 seconds Rest/Transition
SCORE: Total Reps (each complex counts as 6 reps)
GOAL: FAFO 😁
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
The complex must be done without putting the barbell down…there can be pauses in the front rack or overhead, but the cleans must be touch n’ go off the ground
The weight you use should allow you to get at least 2-3 of the complexes each interval
If you start the complex before the 1:30 mark you may finish…if doing this as a partner workout then the partner can’t start rowing until you finish the complex if it goes over the rest/transition time
RPE of around 6 or 7 on the Rower, steady pace, but this is where you will need to manage your heart rate…the complex will really elevate your heart rate
NO BARBELL OPTIONS:
Turkish Get-ups, alternate arms
KB Complex: 3 Single Arm Clean & Jerks each arm is one complex (counts as 12 reps)
DB Complex: 3 Single Arm Clean & Jerks each arm is one complex (counts as 12 reps)
PARTNER OPTION:
Alternate doing the full Complex, split the Row as needed
EQUIPMENT CONSIDERATIONS:
2 people (4 people if doing the partner option) can share one Rower, start one on the Row and the other on the Complex
Ski would be the next best option
Bike would not be ideal since we had it Monday and again on Saturday…unless you have Bike Ergs you can utilize, but this still wouldn’t be ideal
LOGISTICS:
I would line all of the Rowers up along one side of the gym to give plenty of room for Barbells
Use the interval setting on the clock: 12 Rounds of 1:30 of work, 0:30 of Rest…if you don’t know how to do this then have someone teach you
BEGINNER: 6 Rounds: 1 minute of DB Complex from No Barbell Option, 1 minute rest, 1 minute Row, 1 minute rest
SCALED: Complex does not have to be unbroken and/or use lower weight
Rx+: 155/105
COMP: 185/125