0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-57:00 WOD
57:00-60:00 Cool-down
General Warm-up
3 Rounds
PVC Pass Throughs
PVC Around the Worlds
PVC Lat Stretch
PVC Ankle Mobility
PVC Good Mornings
PVC Overhead Squats
WOD Prep
2-3 Rounds
10/8 Calorie Row
8 Box Jump Overs
6 Shoulder to Overhead
4 Power Cleans
WOD:
Partner Alt. Every 4 minutes for 32 minutes
M1: 48/43/38 Calorie Row (Male/Mixed/Female)
M2: 36 Box Jump Overs @24/20”
M3: 24 Shoulder to Overhead @135/95
M4: 12 Power Cleans @185/125
SCORE: Slowest time for each movement
PACE GOAL: Enjoy Fitnessing with your partner
FEEL:
Interval Fitness and Strength
Should be a good work to rest ratio with your partner
EXECUTION:
Complete the calories/reps by splitting them with your partner however you want, rest for the remainder of the 4 minutes
You will cycle through each movement twice
STRATEGY:
12/24/12 Male, 10/23/10 Mixed, 10/19/9 Female on the Row
3s, 6s or conga line on Box Jump Overs
6s on S2OH
Singles back and forth on Cleans, these should be heavy, it’s only 12 total for each partner in the entire workout
EQUIPMENT CONSIDERATIONS:
Start people at different “stations” so technically 4 groups could share one rower
If needed then go to machine of your choice instead of just Row
BEGINNER: 16/12”, 45/35, 95/65
SCALED: 20/16”, 115/80, 155/105
Rx+: 24/20”, 155/105, 205/145
Comp: 30/24”, 185/125, 225/155