0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio is Hardio
20:00-35:00 Cardio is Hardio
35:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Seated Groin Stretch
Seated Hip Openers
Glute Bridges
PVC Pass Throughs
PVC Lat Stretch
PVC Good Mornings
Specific Warm-up
2-3 Rounds
100/80m Row
30 Flutter Kicks
Cardio is Hardio
Row as many meters as possible in 15 minutes interval style
100/80m Row
*increase 100/80m each round
*1 to 1 rest by time or with a partner
FORMAT:
Round 1 is 100/80m…either rest the time it took you to complete or rest while a partner goes
Round 2 is 200/160m…same thing with the rest
Round 3 is 300/240m…same thing with the rest
Continue with this format until you hit the 15 minute mark
FOCUS:
Training is fun, remember that :)
Cheer on your teammates and enjoy some fitnessing
EQUIPMENT CONSIDERATIONS:
2 people can share one Rower
Ski if needed, I would do 100/70m if doing so
WOD Prep
3 Rounds
5 Handstand Push-ups
5 Deadlift
WOD:
AMRAP 8
Reps: 6,4,2 repeating
Handstand Push-ups
Deadlift @225/155
SCORE: Reps (cheat sheet at the bottom of notes)
PACE GOAL: 96+ total reps (through 6,4,2 for both movements four times)
FORMAT:
Complete 6 HSPU and 6 DL, then 4 of each, then 2 of each, then back to 6, then 4, then 2, etc for the 8 minutes
FEEL:
Diane…ish
Strength Endurance
Shoulders, Posterior Chain and Core
STRATEGY:
Coming back to the 6s will be the challenge each time, try to stay unbroken on the 4s and 2s, do what you can on the 6s
Even though its a shorter time frame, stay calm in the first couple rounds, it is easy to come out way too hot with this format
NO BARBELL OPTION:
Double KB Deadlift
BEGINNER: Double DB Strict Press, Double or Single KB Deadlift
SCALED: Modified HSPU or Double DB Push Press, 185/125
Rx+: Deficit HSPU, 225/155
Comp: Strict HSPU, 275/185
Cheat Sheet (Round = Total Reps)
Round 1 of 6,4,2 for both movements = 24
Round 2 of 6,4,2 for both movements = 48
Round 3 of 6,4,2 for both movements = 72
Round 4
6 = 84
4 = 92
2 = 96
Round 5
6 = 108
4 = 116
2 = 120