0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Thread the Needle
Scorpions
Up Dog to Childs Pose
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Inchworms
Specific Warm-up
3 Rounds
10 Empty Barbell Bench Press
10 Ring Rows
Strength
Bench Press 5-rep max
FOCUS:
Strength endurance test
The goal is around 85% of your 1-rep from last week
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
EMOM 6: 1-2 reps to build up in weight, Every 3 minutes for 9 minutes for your 5-rep attempts
WOD Prep
2-3 Rounds
10/8 Calorie Row
6 Toes to Bar
WOD:
5 Rounds For Time
15/11 Calorie Row
15 Toes to Bar
SCORE: Time
PACE GOAL: 9:00-11:00
FEEL:
Push and Pray
Grip and high heart rate
STRATEGY:
RPE of 8 on the Row
Break early to manage your heart rate and ensure you can stay consistent on T2B throughout
SCALED FORMAT CHANGE:
For those who can do T2B, but 15 reps will significantly slow them down change the reps to 12/9 Calorie Row and 8 T2B
EQUIPMENT CONSIDERATIONS:
If you do not enough rowers here are some options
We had bike yesterday and run tomorrow so 15/11 Ski would the best option
15/10 Bike would be the next option
If you need another option I would do a 100m Heavy Object Carry
BEGINNER: Lying Leg Raises
SCALED: Hanging Straight Leg Raises
Rx+: T2B must be unbroken