0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Endurance
20:00-50:00 Endurance
50:00-60:00 Cool-down
General Warm-up
3 Rounds
Up Dog to Down Dog with Calf Stretch
Iron Crosses
Samson Stretch
Hip Openers
Endurance Prep
2-3 Rounds
250/200m Row
4 Box Jump Overs
4 Alt. DB Snatch
Endurance:
Alt. Every 5 minutes for 30 minutes
1,000/800m Row
AMRAP 4: 8 Box Jump Overs @24/20” + 8 Alt. DB Snatch @50/35
SCORE: Slowest Row Time, Total Rounds + Reps
*pick up where you left off in the AMRAP
PACE GOAL: 4:15 or less on the Row, 10-12 Total Rounds
FEEL:
Grindin’ All My Life
Technically this is interval based, but the rest after the row will not feel like much especially in rounds 2 and 3
Normally this would be a very paced workout since it is 30 minutes, but the format will not make it feel this way…it will be a mental grind
STRATEGY:
RPE of 8 on the rower, don’t blow yourself up, but you still need to move at a challenging pace
Steady pace on the BJO
Focus on keeping your chest up and using your legs and hips to get momentum into the DB, only one head of each DB needs to touch the ground
EQUIPMENT CONSIDERATIONS:
This format allows you to start some on the row and others on the AMRAP so two people can share a rower
PARTNER OPTION:
Same format, split all reps as needed
BEGINNER: 800/600m Row, 16/12”, 25/15 (find a height to jump on and over even if that is stacking rubber bumper plates, step overs will not help you get box jump overs…jumping will
SCALED: 20/16”, 35/20
Rx+: 70/50