0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-55:00 WOD
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 Bar Hops
8 Toes to Bar
4 Squat Cleans (build to workout weight)
Workout:
Partner For Time and Reps:
5 minute Max Calorie Row
3 Rounds
60 Lateral Bar Hops
30 Toes to Bar
12 Squat Cleans @165/115
—then—
Calorie Row (reps from 5 minute max cals)
3 Rounds
60 Lateral Bar Hops
30 Toes to Bar
12 Squat Cleans @165/115
*PACE GOAL: 80-120 Calories in 5 minutes, 10:00-12:00 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:
Challenging T2B with some grip fatigue and high heart rate
Challenging squat cleans with grip and core fatigue and high heart rate
STRATEGY:
Recommend time based switches on the rower
30/30 or 15/15/15/15 on bar hops
5s or 10s on T2B
Singles on squat cleans
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
SCALED: 135/95
GO BEYOND Accessory Work
Sled push, Tire Flips, Sandbag Carries, Yoke Carries, Farmer’s Carries
Have some fun outside :)