0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio is Hardio
20:00-35:00 Cardio is Hardio
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Samson Stretch
Inverted Toe Touches
Groin Stretch
Walking Straight Leg Marches
Inchworms
Specific Warm-up
2-3 Rounds
30 seconds easy pace
20 seconds moderate pace
10 seconds hard pace
1 minute rest
Cardio is Hardio
3 Rounds
1 minute Max Calorie Row
4 minutes Rest
FOCUS:
The bike was so much fun in this format, so let’s try it with Row! 😁
EQUIPMENT CONSIDERATIONS:
This should allow at least 3 people to share one Rower
Ski can be an option if needed
WOD Prep
2-3 Rounds
10 Double Unders/Single Unders/Plate Hops
3 Power Snatch
WOD:
EMOM 10
15 Double Unders
1 Power Snatch @115/80
*add 1 Power Snatch Rep each minute
SCORE: Reps (205 if you get all reps every minute)
PACE GOAL: Complete all reps within the minute
FEEL:
That escalated quickly 😁
Minutes 1-5 will be pretty chill, every minute from 6-10 will be noticeably much more difficult
STRATEGY:
Unbroken on Dubs
Start with singles on Snatch, in the later rounds you will have to string some together in order to make the time frame
NO BARBELL OPTION:
Single KB Sumo Deadlift High Pulls, make sure this is heavy enough to get the stimulus
BEGINNER: Line Hops, 45/35
SCALED: 20 Single Unders or Plate Hops, 95/65
Rx+: 135/95
Comp: 135/95, everything must be unbroken