0:00-20:00 General/Skill Work

20:00-25:00 Transition to WOD

25:00-52:00 WOD

52:00-60:00 Cool-down

General Warm-up:

2 Rounds

20 Mountain Climbers

20 Scissor Kicks (VIDEO)

20 Lateral Line Hops

WOD Prep

3 Rounds

10/8 Calorie Row

3-5 T2B (or scaled version)

2-4 Box Jump Overs (or scaled version)

WOD:

Teams of 3

Every 3 minutes for 27 minutes (9 rounds):

Partner 1: Max Calorie Row

Partners 2 and 3 working on AMRAP 3

10 Toes to Bar

10 Box Jumps Overs

*split reps as needed

*rotate who is on the rower every round, will do 3 rounds each on the rower

Beginner: Lying Straight Leg Raises hands under butt, find a height to jump on even if it is one 25# plate…jumping will help you get box jumps, step-ups will not

Scaled: Hanging Straight Leg Raises, 20/16”

Rx: 24/20”

*Pace Goal: 360-450 total calories (36-54 cals per 3 minute round…Avg of 12-18 cals/minute), 22-27 rounds of the AMRAP (around EMOM average)

*two scores: total calories, rounds + reps

*this format accommodates 24 people

*Row: steady breathe and move pace

*AMRAP: recommend 5s back and forth, relax and stay steady

*Focus: long slow distance pace for everyone, even those working on the AMRAP won’t get much rest, these type of workouts are great for endurance