0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to Endurance
25:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Hip Openers
Iron Crosses
Lying Hamstring Stretch
Lying Quad Stretch
Lying Glute Stretch
Seated Groin Stretch
Up Dog to Down Dog
Child’s Pose
Endurance Prep
3 Rounds
250/200m Row
6 V-ups
4 Alt. DB Snatch
Endurance:
Partner For Time
1,000/900/800m Row (Male/Mixed/Female) Bu-in
8 Rounds
20 V-ups
10 Alt. DB Snatch @50/35
—then—
1,000/900/800m Row (Male/Mixed/Female) Cash-out
SCORE: Time
PACE GOAL: 26:00-30:00
FEEL:
Steady Eddy or Betty
The work to rest ratio with your partner should allow the ability to keep a solid pace throughout
STRATEGY:
250/200, 500/400, 250/200 on the Row
5s or 10s on T2B
Singles back and forth on Snatch
BEGINNER: 800/720/640m Row for Buy-in and Cash-out, Alt. V-ups, 25/15
SCALED: 35/20
Rx+: 70/50