0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Endurance
20:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Up Dog to Down Dog
Forearm Stretch
Wall Quad Stretch
Kneeling Hip Flexor Stretch
Workout Prep
2-3 Rounds
250/200m Row
10 Lateral Plate Hops
8 V-ups
4 Front Squats (build to workout weight)
Workout:
Partner For Time and Reps:
5 minute Max Calorie Row
3 Rounds
60 Lateral Plate Hops
40 V-ups
20 Front Squats @155/105
—then—
Calorie Row (reps from 5 minute max cals)
3 Rounds
60 Lateral Plate Hops
40 V-ups
20 Front Squats @155/105
*PACE GOAL: 80-120 Calories in 5 minutes, 11:00-14:00 for each set of 3 rounds
*TWO SCORES: calories in the 5 minutes (so they can’t sandbag) and time of completion of the workout, enter your time of completion as reps
FOCUS:
Core and lower body strength endurance
STRATEGY:
Recommend time based switches on the rower
30/30 or 15/15/15/15 on plate hops
10s on V-ups
Squats can be taken from the rack, 5s or 10s on reps
NOTE: if you row 100 calories as a team in the 5 minutes, then you would row 100 calories again in the second part of the workout
EQUIPMENT CONSIDERATIONS:
Stagger the start by 6 minutes so every team can use the rower
BEGINNER: 95/65, Lying Straight Leg Raises
SCALED: 135/95, Single Arm/Single Leg V-ups
Rx+: 185/125
COMP: 205/145
GO BEYOND Accessory Work
Sled push, Tire Flips, Sandbag Carries, Yoke Carries, Farmer’s Carries
Have some fun outside :)