0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-50:00 WOD
50:00-60:00 Cool-down
General Warm-up
3 rounds
Up Dog to Down Dog with Calf Stretch
Samson Stretch
Walking Hip Openers
Walking Straight Leg Marches
Standing Groin Stretch
Specific Warm-up
2 Rounds
100m MB Carry
250/200m Row
10 MB Box Step-overs
10 Straight Leg Sit-ups
WOD:
For Quality
400m MB Carry Buy-in @20/14
—then—
3 Rounds
500/400m Row
40 MB Box Step-overs @24/20”
30 Straight Leg Sit-ups (VIDEO)
—Cash-out—
400m MB Carry
SCORE: Time
PACE GOAL: 21:00-25:00
FEEL:
Steady Eddy or Betty
Cardio/Core Strength Endurance
STRATEGY:
You can jog/run with the MB…find a slow and steady pace
Aim for a pace 10-15 seconds slower than your max 500m
EQUIPMENT CONSIDERATIONS:
If you do not have enough rowers then here are options in order of what is best for the stimulus and what we have the rest of the week
Have some people go in reverse order for the 3 rounds: Sit-ups then Step-over, then Row
400/320 Ski
Would be best not use an Echo or Assault Bike on this one…could use a Bike Erg 1,000/800m
PARTNER OPTION:
400m MB Carries together, one person carrying the MB at a time, switch when needed
3 Rounds (split reps as needed)
800/720/640m Row (Male/Mixed/Female
60 MB Box Step-overs
50 Straight Leg Sit-ups
BEGINNER: No MB on 400m or Step-overs or keep MB and partner the workout, splitting reps as needed
SCALED: 14/10, 20/16”
Rx+: 30/20