0:00-15:00 General/Specific Warm-up
15:00-17:00 Transition to Technique Work
17:00-24:00 Technique Work
24:00-30:00 Transition to WOD
30:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Front Rack Stretch
Thread the needle
Lying Quad Stretch
Lying Hamstring Stretch
Hip Openers
Skill Work
Handstand Push-ups
3 minute explanation of levels and what they are working on
then EMOM 4 of work
Level 1: Does not yet have the strength to do a Handstand Push-up
EMOM 4: 30 seconds Double KB Overhead Hold
Level 2: Has the strength and has either not yet got their first rep or can only do a couple
EMOM 4: 2 Handstand Push-up Negatives (VIDEO)
Level 3: can do 5 or more reps consistently in a workout
This will serve as a warm-up for the workout
Alt. EMOM 4:
M1: 2 Handstand Push-ups + 4 Single DB Overhead Lunges
M2: 10/8 Calorie Row
WOD:
“Cinco de But Did you Die-o”
AMRAP 25
5 Power Cleans @185/125
5 Handstand Push-ups
10 Single DB Overhead Lunges @50/35
25/20 Calorie Row
SCORE: Rounds + Reps
PACE GOAL: 5-7 Rounds
FEEL:
Emotional Rollercoaster
The Cleans, HSPU and Lunges will take roughly the same amount of time as the row
Heart rate will increase on the strength movements, the goal is to level it out or slightly bring it down during the row
In the back half of this time frame, the row will be tough to hold onto a good pace and be more difficult to level out your hear rate
STRATEGY:
Singles on the heavyish Cleans
Unbroken on the HSPU
You can alternate rounds if you want on what hand is holding overhead, but I would switch at 5 from the beginning. This is a longer time frame and you want your shoulder fatigue to feel even with the HSPU
RPE of 6-7 which will feel like 7-8 at the end, pay attention to your watts or avg. 500m pace so you can try and maintain throughout
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
15/10 Calorie Bike
Format Change:
Alt. Every 4 minutes for 24 minutes
AMRAP 4: 5 Power Cleans + 7 Handstand Push-ups
AMRAP 4: 10 Single DB Overhead Lunges + 15/11 Calorie Row
PARTNER OPTION:
AMRAP 25
10 Power Cleans @185/125
10 Handstand Push-ups
20 Single DB Overhead Lunges
40/36/32 Calorie Row (Male/Mixed/Female)
split reps as needed
BEGINNER: 10 KB Upright Rows, 20 Shoulder Taps, 10 Lunges with no weight, 20/16 Calorie Row
SCALED: 155/105, Modified HSPU or Double DB Strict Press, 35/20
Rx+: 205/145, Deficit HSPU @4/2”, 70/50