0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Energy Systems
20:00-35:00 Energy Systems
35:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Banded Lat Stretch
Banded Hip Flexor Stretch
Calf Stretch
Specific Warm-up
3 Rounds
100m Run
30sec Weighted Front Plank
Energy Systems
5 Rounds
2-minute time block
200m Run
Max Single Arm/Single Leg V-ups with remaining time
—1 minute rest—
OPEN TIME OPTION: N/A
CONTROLLED TIME OPTION: as is
MEMBER SPECIFIC:
Each run should be 1:15 or less, adjust distance accordingly
Modify V-ups to lying toe touches as needed (on your back, feet up to the ceiling, legs at 90 degrees, reach up and touch toes)
WOD Prep
2-3 Rounds
3-5 Power Snatch (build to WOD weight)
10/8 Calorie Row
10-15 Double or Single Unders
WOD:
3 Rounds For Time:
15 Power Snatch @115/80
30/24 Calorie Row
60 Double Unders
PACE GOAL: 9:00-12:00 (3:00-4:00 per round average)
STRATEGY:
The snatch weight is slightly heavier than would traditionally be Rx for this rep range, the goal is work on sets of touch n’ go reps (3-5 at a time). The first set you will be fresh, the next two will come with a higher heart rate and some fatigue on grip and shoulders.
The row should be under 2 minutes each round, scale as needed.
Go for big sets on double unders. Remember with a skill like this, do any amount of dubs you can and give yourself about three attempts then move to singles.
EQUIPMENT CONSIDERATIONS:
If need to double up on rowers, format can be changed to. 3 Rounds: 4 minute time block: 2 minute max calorie row, 2 minute AMRAP, 5 Power Snatch +20 Double Unders, stagger the start for group 2 by 2 minutes.
if you still do not have enough rowers then keep the original format and add more machines that you rotate through each round.
BEGINNER: Muscle Snatch with PVC or Training bar, 20/14 calorie row, 40 line hops
SCALED: 95/65, 25/20 calorie row, 50 Single Unders
Rx+: 135/95
COMP: 135/95 Hang Squat Snatch