0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio is Hardio
20:00-34:00 Cardio is Hardio
34:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Straight Arm Bicep/Shoulder Stretch on Rig
Standing Tricep Stretch
Wall Scap Slides
Pigeon Stretch
Seated Groin Stretch
Iron Crosses
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 Sets
15 seconds Max Effort Row
45 seconds easy pace
15 seconds Max Effort Row
45 seconds easy pace
—2 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 2 people to share one Rower…use the interval option on the clock and set it for 6 intervals of 2:15…this allows one person to do their Rowing, then there is 15 seconds of transition for the next person to get on
Ski can be an option if needed
WOD Prep
2-3 Rounds
8 Push-ups
8 KB Upright Rows
WOD:
AMRAP 10
20 Push-ups
20 KB Upright Rows @53/35
SCORE: Rounds + Reps
PACE GOAL: 6-8 Rounds
FEEL:
Upper body swoleness
Muscle fatigue will be the limiting factor
STRATEGY:
Break early on both movements in order to stay more consistent throughout
BEGINNER: Knees or Hands Elevated Push-ups, 26/18
SCALED: Knees or Hands Elevated Push-ups, 35/26
Rx+: 70/53
Comp: Diamond Push-ups, 88/62