0:00-10:00 General Warm-up
10:00-12:00 Explanation of Specific Warm-up
12:00-16:00 Specific Warm-up
16:00-26:00 Accessory Work
26:00-27:00 Put away DBs/KBs, keep barbells
27:00-33:00 Explanation of WOD Prep and WOD, focus on key points of Snatch and logistics of how to share the Rowers if needed
33:00-34:00 Transition to WOD Prep
34:00-40:00 WOD Prep
40:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Calf Stretch on Rig
20-30 seconds each side Standing Quad Stretch
10yd Walking Straight Leg Marches
10yd Walking Heel Sweeps
5 Infant Squats
MANAGEMENT:
I would do the Infant Squats on command, toe touch (hold), hips drop with hands still on toes, arms straight inside the knees (hold), arms up (hold), stand, repeat
Specific Warm-up
3 Rounds
Round 1: 6 Snatch Grip Bent Over Rows + 3 each arm Single DB/KB Overhead Squats
Round 2: 4 Snatch Grip Bent Over Rows + 2 each arm Single DB/KB Overhead Squats
Round 3: 2 Snatch Grip Bent Over Rows + 2 each arm Single DB/KB Overhead Squats
*build to starting weight over the 3 Rounds
MANAGEMENT:
If you need to share DBs/KBs then have people partner and alternate doing the full superset
Accessory Work
Superset: 5 sets: 10 Snatch Grip Bent Over Rows + 10 Single DB/KB Overhead Squats (5 each arm)
FOCUS:
We just finished 4 weeks of focusing on Back Squat and Snatch as the main lifts, we now move to some accessory movements for these lifts
Snatch Grip Bent Over Rows: great for developing your pull in the Snatch along with back and Lat strength. Slight bend in the Knee, chest all the way parallel to the ground, Snatch grip, pull to near top of the stomach, squeeze the shoulder blades, keep it strict, no bounce
Single DB/KB Overhead Squats: great for challenging full body stability along with mobility, this will help Back Squat and Snatch, keep your arm locked overhead, arm covering your ear, go down under control to good depth, keep your core braced throughout
The Specific Warm-up essentially gives them 14 minutes to warm-up and get their 5 sets done, this should be plenty of time since neither of these movements will get super heavy
Once they complete the last Superset have them begin to put DBs/KBs away
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Every 2 minutes for 10 minutes
MANAGEMENT:
This should allow people to share equipment, have one person do the full complex then the next person
WOD Prep
2 Rounds
30 seconds for 3-5 Power Snatch
30 seconds Rest
30 seconds Row
30 seconds Rest
30 seconds for 10-12 Air Squats
30 seconds Rest
WOD
For Time
30 Power Snatch @135/95
60/48 Calorie Row
90 Air Squats
SCORE: Total Reps
GOAL: 13:00-15:00
PACE: Steady Eddy or Betty…steady pace from the beginning, settle in for the duration of the workout
FOCUS/STRATEGY:
Power Snatch: yes, you are doing the named workout, “Isabel” to start the workout 😁 Steady singles are your best strategy, chest up, good hip pop and drop, punch that barbell overhead, stand, drop, repeat, goal is 5 minutes or less which is 6/minute average
Row: RPE of around 7, hard but not getting close to redline, coming out way too hot can make the last 10-15 calories really brutal and blow up your legs before Squats, the goal is 4 minutes or less
Air Squats: this is the time to send it, whatever you got left empty it out, make sure you get to full depth and full hip extension at the top, it is very easy to short either of those things when trying to move fast, the goal is 4 minutes or less
EQUIPMENT CONSIDERATIONS:
At least 2 people could share one Rower, have one person do the workout as listed and the other start on the Row then do Snatch, then Air Squats
The time frames are very similar so you might be able to have 3 people share one Rower if absolutely necessary
Ski could work as an option, I would cut the calories down to 50/35
If you have the ability to be outside you could do an 800m Run, but try to avoid this since we had running yesterday
NO BARBELL OPTION:
Alt. DB Snatch, 30 reps, challenge yourself on the weight to try and match the stimulus of the barbell, should be a weight you can only do about 6-10 at a time
LOGISTICS:
I would line all the rowers up on one wall/side of the gym, put the barbells in lines in a designated area, they can squat next to their barbells
BEGINNER: No Barbell Option, 50/40 Calorie Row, 50 Air Squats
SCALED: 95/65