0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio + Core
20:00-38:00 Cardio +Core
38:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Lying Quad Stretch
Lying Hamstring Stretch
Lat Stretch on Rig
Up Dog with Calf Stretch
Specific Warm-up
2 Rounds
10/8 Calorie Row
10 Plate Sit-ups (VIDEO)
Cardio + Core
Alt Every 3 minutes for 18 minutes
2:30 Row
30sec work/30sec rest x 2: Plate Sit-ups @15/10
FOCUS:
Improving endurance with moderate intensity, steady state work on the rower, RPE should be around a 7 or a little over, the 2:30 leaves 30 seconds rest/transition
Improving core strength endurance, the last 30 seconds rest will be for rest/transition
EQUIPMENT CONSIDERATIONS:
With this format, two people can share a rower, one starts on the row, one starts on sit-ups
WOD Prep
2-3 Rounds
8 Toes to Bar
8 Alt. Pistols
WOD:
For Time
60 Toes to Bar
60 Alt. Pistols
*break up however you want
SCORE: Time of Completion
PACE GOAL: 7:00-9:00 (1:10 to 1:30 per round average)
FEEL:
0 to 100 Real Quick
Find a rep scheme that gives you the best option to stay unbroken or no more than 3 sets to complete the reps of each movement with minimal rest
STRATEGY:
10 Rounds of 6+6
6 Rounds of 10+10
3 Rounds of 20+20
2 Rounds of 30+30
Remember, you can complete this however you want so if you start with one strategy and it goes to shit then change it :)
BEGINNER: Lying Straight Leg Raises, No weight on Lunges
SCALED: Hanging Straight Leg Raises, Double DB Lunges @35/20
Rx+: must be done straight through
JACKEDuary Day 3
Double DB Bench Press 5x5
Ring Rows 5x10