0:00-10:00 General Warm-up

10:00-12:00 Explanation of Specific Warm-up

12:00-17:00 Specific Warm-up

17:00-29:00 Accessory Work

29:00-32:00 Put anything away DBs and Barbells and recover

32:00-37:00 Explanation of WOD Prep and WOD, focus on logistics of how the workout goes and general cues on Toes to Bar

37:00-38:00 Transition to WOD Prep

38:00-43:00 WOD Prep

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

10yd Walking Heel Sweeps

10yd Walking Hip Openers

20-30 seconds each side Standing Hamstring Stretch

20-30 seconds each side Standing Quad Stretch

20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig

20-30 seconds each side Lat Stretch on Rig

3-5 inchworms

MANAGEMENT:

• Go through at least Round 1 on command, then they can go on their own for remaining rounds if wanted

• Remember, this general prep time is a great time to talk to members either about life or today’s training or last night’s game…see people not just paying members

Specific Warm-up

3 Rounds

DB Complex:

8 Double DB RDLs +

6 Double DB Bent Over Rows +

4 Double DB Alt. Strict Press

MANAGEMENT:

• If you need to share DBs then have people partner and alternate doing the full complex, you can also go to single DB if needed because of class size

Accessory Work

Double DB Alt. Strict Press 4x4 each arm

Barbell RDLs 4x6

Ring Rows 4x12

FOCUS:

• This week we use a DB auxiliary movement to continue to work on Push Press along with Ring Rows to balance out the push/pull ratio for shoulder health

• Barbell RDLs are an accessory movement for Deadlift, should be around 50% of your Deadlift max

• Double DB Alt. Strict Press: Both DBs will start on the shoulders, press one up to full extension, then back down, press the other one up to full extension then back down, continue alternating, 4 reps each side. Focus on keeping your core engaged so you do not arch your lower back

• Barbell RDLs: Slight bend in the knee, push this hips back, keep a flat back, get a good stretch in the hamstring, flex your butt at the top of each rep to get full hip extension

• Ring Rows: The more parallel to the ground you go the more difficult these are, find a challenging level where you can still get the rings all the way to your chest with your whole body moving as a unit. You can even put your feet on a box or bench to add difficulty if needed

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 12: M1: Strict Press, M2: RDLs, M3: Ring Rows

MANAGEMENT:

• People can share equipment if needed, get into teams of 3, start at different movements and rotate through

WOD Prep

2 Rounds

250/200m Row

8 Box Jump Overs

6 Toes to Bar

WOD

12 minute time block

1,000/800m Row Buy-in

AMRAP with remaining time

8 Box Jump Overs @24/20”

6 Toes to Bar

SCORE: Rounds + Reps

GOAL: 4:00 or less for the Row, 8 Rounds

PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent

FOCUS/STRATEGY:

• Row: RPE of 8, hard, but consistent pace…focus on long and strong pulls, find a good rhythm with your breathing

• Box Jump Overs: Steady pace, remember you do not have to come to full extension on top of the box…jump, land, pivot, off, repeat…find a height to jump on even if that is stacking rubber plates, step-ups will not help you get jump overs, jumping will

• Toes to Bar: Try to remain unbroken, we did 4 reps last week, now we move to six…focus on rhythm and pulling down with those arms

• Great T2B scaling option: Elevating Toes to Bar…start low with the feet and get a bit higher with each rep, hopefully getting the toes fully to the bar on the last couple reps (VIDEO)

EQUIPMENT CONSIDERATIONS:

• You could have two people share the rower…have one start on the Row and the other on the AMRAP, once the first person is done then the second person does their row

• Ski would be the next best option

• Bike would not be best since it is in the workout Wednesday

• There is also a format change you could make: Alt. EMOM 12: M1: Max Distance Row, M2: Max Box Jump Overs, M3: Max Toes to Bar, M4: Rest…this would allow 4 people to share one rower

LOGISTICS:

• I would line all the rowers up on one wall/side of the gym, put the boxes in a straight line “separating” the rowers from the Rig, this allows each movement to have zones and can help with flow of the workout especially if you do the format change

BEGINNER: 800/640m Row, 16/12”, Lying Leg Raises

SCALED: 20/16”, Elevating Toes to Bar (mentioned in notes) or Hanging Straight Leg Raises

Rx+: Toes to Bar must remain unbroken

Comp: 30/24”, Toes to Bar must remain unbroken