0:00-10:00 General Warm-up
10:00-15:00 Explanation of WOD, go over the logistics of how the workout goes and the format if people need to share rowers
15:00-16:00 Transition to WOD Prep
16:00-22:00 WOD Prep
22:00-25:00 Transition to WOD
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
5 each way Lying Knees side to side
5 each way Iron Crosses
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Quad Stretch
10yd Walking Lunge and reach overhead
10yd Walking Hip Openers
—then—
2 Rounds
20 Line Hops
5 Infant Squats
MANAGEMENT:
Make sure the legs are very loose today, they will be working a lot in this WOD
WOD Prep
3 Rounds
100m Run
4 MB Walking Lunges
4 Wall Balls
10/8 Calorie Row
4 Burpees over Rower
WOD
“Hyroxy…ish” Pre-test
5 Rounds For Time
400m Run
12 MB Walking Lunges @20/14
12 Wall Balls
20/14 Calorie Row
12 Burpees over Rower
SCORE: Time
GOAL: 25:00-30:00
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
We will retest this workout at the end of the cycle
Run: RPE of 7, solid and consistent pace, focus on breathing and managing your heart rate
MB Walking Lunges: hold the MB wherever you want, back knee gently touches the ground, drive through your front heel and think of pushing your head to the ceiling, make sure you get to full hip extension with each rep, 6 lunges out and then 6 lunges back to the wall
Wall Balls: big leg drive to get momentum into the wall ball, stay unbroken
Row: RPE of 7, solid and consistent pace, focus on long and strong pulls
WEATHER CONSIDERATIONS:
Unless it is just terrible outside, do the run
We already have a Row in the workout so you can’t change the run to that, you can do a 400/320m Ski
EQUIPMENT CONSIDERATIONS:
If you need to share rowers then have one person do the workout in the order listed and another person do Row, Burpees, Run, Lunges, Wall Balls
LOGISTICS:
Line all the rowers up along the opposite of where you are doing wall balls or another wall in the gym, make sure there is enough space in between for the burpees
MBs start on the wall, they will do 6 lunges away from the wall then 6 lunges back to the wall to do their wall balls
BEGINNER: 4 Rounds, no weight on Lunges, MB Thrusters @10/8, half burpees not over rower
SCALED: 14/10
Rx+: 30/20