0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Accessory Work
20:00-35:00 Accessory Work
35:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Hang from Rig
Child’s Pose
Pigeon Stretch
Band Pull Aparts
Specific Warm-up
2-3 Rounds
10 Empty Barbell Bent Over Rows
10 Alt. V-ups
Accessory Work
Barbell Bent Over Rows 5x6
DB Pullovers 5x8 (VIDEO)
Hanging Side to Side Knee Raises 5x10 (VIDEO)
FOCUS:
Back, Lats and Core Strength
Pulling as Accessory Work helps balance out the overhead volume within the week for shoulder health
NO BARBELL OPTION:
Double KB Bent Over Rows
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 15: M1: Rows, M2: Pullovers, M3: Knee Raises
WOD Prep
3 Rounds
10 Plate Ground to Overhead
10/8 Calorie Row
10 Plate Russian Twists
WOD:
AMRAP 11
22 Plate Ground to Overhead @35/25
33/26 Calorie Row
44 Plate Russian Twists
SCORE: Rounds + Reps
PACE GOAL: 3 Rounds
FEEL:
Cardio and Core
Breathe, move, steady pace
STRATEGY:
Hip pop and breathe at the top, stay unbroken
RPE of 8 of the Row
Make sure to get a full rotation on the twists, breathe, quick quality movement
EQUIPMENT CONSIDERATIONS:
Two people could probably share a rower if you have one person do the workout as is and the other start on Twists then go to G2OH then to the Row
Ski can be a good option here
Format change if necessary: Alt. EMOM 12: 45 seconds Max Plate G2OH, 45 seconds Max Calorie Row, 45 seconds Max Russian Twists, this leaves 15 seconds of transition and three people could share a rower by starting people on different stations
BEGINNER: 15/10
SCALED: 25/15
Rx+: 45/35