0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-32:00 Cardio is Hardio
32:00-33:00 Put all rowers away
33:00-38:00 Explanation of WOD and good reminders for Heavier Swings, quality V-ups and Push-ups
38:00-39:00 Transition to WOD Prep
39:00-44:00 WOD Prep
44:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10/10 Leg Swings on Rig (front to back/side to side)
20 second Squat Hold (hold Rig if needed)
10yd Walking Hip Openers
10yd Samson Stretch
10yd Walking Straight Leg Marches
10yd Alternating Groin Stretch
10yd High Knees
10yd Butt Kicks
—then—
2 Rounds
10 Single DB Curl to Press (5 each arm)
10 KB Goblet Squats
MANAGEMENT:
Partner people up for the DB and KB work and have them alternate movements with each other, this should also be their partner if they need to share rowers
Specific Warm-up
2 Rounds
30 seconds Easy pace Row
20 seconds Moderate Pace Row
10 seconds Hard Pace Row
—1 minute Rest—
MANAGEMENT:
If you need to share rowers, then make the rest 1:15 which allows 15 seconds of transition
Cardio is Hardio
Tabata Row
4 Sets
4 Rounds of Tabata (2 minutes)
20 seconds Easy Pace
10 seconds Hard Pace
—2 minutes rest—
FOCUS:
The 20 seconds is an easy pace but make sure you are still focusing on long pulls, use your legs and arms, the 10 seconds is ALL OUT, send it
You do 20 easy, 10 seconds hard 4 times (2 minutes), then rest
The feel is 2 minutes of continuous interval rowing, then 2 minutes rest for 4 sets
EQUIPMENT CONSIDERATIONS:
If you need to share rowers then make the rest 2:15, this allows a 15 second transition for the next person to get set up on the rower
Use the interval setting on the clock, if you don’t know then have someone teach you
If you still need more machines then Ski or Bike Erg would be next
Assault or Echo Bike make this a very different feeling 😁 but if you have to utilize them then it is what it is
LOGISTICS:
I would have all the rowers set up before class on one side of the gym
WOD Prep
6 Russian KB Swings
6 V-ups
6 Push-ups
5 Russian KB Swings
5 V-ups
5 Push-ups
4 Russian KB Swings
4 V-ups
4 Push-ups
*build to WOD weight on Swings
WOD
10,9,8,7,6,5,4,3,2,1 of
Russian KB Swings @70/53
V-ups
Push-ups
SCORE: Time
GOAL: 9:00-10:00
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
Swings: the Rx weight is heavier than normal on purpose, this isn’t a high amount of volume so it is good to get used to a heavier weight, slight bend in the knee, good hip hinge and flex your butt, arms should just be along for the ride like ropes attached to the KB, stay unbroken
V-ups: quality and controlled reps, your shoulder blades should be coming well off the ground, keep your legs straight and feet together, actually touch your shoes, your hands and feet should meet above your waist/stomach area
Push-ups: each set is not high volume so the goal it to stay unbroken, chest to deck, full lockout at the top, quality reps each set
BEGINNER: 35/26, Sit-ups, Knees or Hands Elevated Push-ups
SCALED: 53/35, Alt. V-ups, Knees or Hands Elevated Push-ups
Rx+: 88/62
Comp: 106/70