0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds:

10 x Ring Rows

10 x Air Squats

—then—

600m Row (200m easy, 200m moderate, 200m hard)

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Conditioning Test:

2,000m Row

*if you know your best 500m/400m time, the 500m/400m pace for this test should be about 10-15 seconds slower than that. Example: If my best 500m/400m is 1:45, my pace for this should be 1:55-2:00 for at least 1,000m/800m then you can decide depending on how you feel…feeling good? pick up the pace by 5 seconds, feeling fine? pick it up by 2-3 seconds, struggling? try and hang on :)

35:00-42:00

Set-up/transition for next section

42:00-50:00

4) MetCon:

As Many Rounds and Reps as Possible in 8 minutes:

16 x Alternating DB Snatch

32 x Double Unders

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 4 Rounds

Scaled: 35/20, Double Unders (any amount)/single unders x 2

Rx: 50/35

Rx+: 70/50

*Shorter time frame so the goal is to keep the DB in your hands for all 16 or no more than 2 sets. Relax shoulders and breath on the jump rope.

50:00-55:00

Clean up/scores on board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Foam Roll and Stretch in that order