0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Conditioning
20:00-35:00 Conditioning
35:00-43:00 Transition to Endurance
43:00-55:00 Endurance
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
Conditioning
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)
Endurance Prep
2-3 Rounds
10 Plate Ground to Overhead
10/8 Calorie Row
10-15 Plate Hops
Endurance:
3 Rounds For Time:
30 Plate Ground to Overhead
30/24 Calorie Row
60 Plate Hops
PACE GOAL: 9:00-12:00 (3:00-4:00 per round average)
STRATEGY:
Try to stay unbroken on the plate G2OH
Good hip pop to get momentum into the plate to extend overhead
The row should be under 2 minutes each round, scale as needed
Steady pace on the plate hops, focus on being quick off the ground
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, 10 Plate Ground to Overhead +20 Plate Hops, stagger the start for group 2 by 2 minutes.
If still not enough rowers then keep original format and add more machines that you rotate through each round
Beginner: 15/10 (10s if you don’t have 15s)
Intermediate: 25/15 (25/10 if you don’t have 15s)
Advanced: 35/25 (45/25 if you don’t have 35s)
Sport: 45/35 (45/25 if you don’t have 35s)