0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Quad Stretch
Hip Openers
Samson Stretch
Face the Wall Squats (VIDEO)
Specific Warm-up
3 Rounds
6 Double KB Front Squats
12 KB Side Bends (6 each side)
Strength
Back Squat
2x3 @70-75%
3x2 @75-80%
3x1 @80-85%
FOCUS:
Lifting heavy to feel strong going into the first Open workout
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 2 minutes for 16 minutes…technically still 15 minutes, you will do your last rep at the 14:00 mark
WOD Prep
2 Rounds
10/8 Calorie Row
6 Burpees
6 Russian KB Swings
WOD:
11 minutes
50/40 Calorie Row Buy-in
AMRAP with remaining time
10 Burpees
10 Russian KB Swings @53/35
SCORE: Rounds + Reps
PACE GOAL: 2:30 or less on the Row, 5-7 Rounds of the AMRAP
FEEL:
Push and Pray
With these movements, there is little reason to completely stop and rest
JUST.KEEP.MOVING.
STRATEGY:
About 85-90% effort on the Row, not maximal but just below that
Steady pace on the burpees, force yourself to drop you will get back up
Focus on your breathing during the swings, this is the time to try to stabilize your heart rate
EQUIPMENT CONSIDERATIONS:
Stagger the start so you can to allow people to share rowers
If you still don’t have enough then go to Ski if you have them, probably cut it down a bit to 45/36
If you need to run then I would do a 600m run or 400m Single KB/DB Carry or a 500yd shuttle inside, if you do the shuttle make the zones as long as you can in your space
Bike would not be a good option here even if you cut down calories, much different stimulus and we have Bike in the workout tomorrow
BEGINNER: 40/30 Calorie Row, Up Downs, 26/18
SCALED: 35/26
Rx+: 70/53
COMP: Double KB Swings @53/35
FIT February Day 1
50 Hollow Rocks