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/Core

5 Rounds

2-minute time block

200m Run

Max Single Arm/Single Leg V-ups with remaining time

—1 minute rest—

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

30/24 Calorie Row

60 Double Unders

*Pace Goal: 9:00-12:00

*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 but 2 minutes…if still not enough rowers then keep 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: 115/75