0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-40:00 Transition to Workout
40:00-55:00 Workout
55:00-60:00 Cool-down
General Warm-up
3 rounds
Thread the needle
Wall Scap Slides
Pec Stretch
Specific Warm-up
2 Rounds
Shoulder Taps
Ring Rows
Strength
Work to 5-rep Bench Press
Workout Prep
2-3 Rounds
250m Row
10 Thrusters
5 Pull-ups
Workout:
“Jackie”
For Time:
1,000m Row
50 Thrusters @45/35
30 Pull-ups
*PACE GOAL: 7:00-10:00
FOCUS:
Very high intensity. Working on breathing and moving on thrusters and pull-ups with high heart rate
STRATEGY:
The row should be 4:30 or less. Not emptying it out, but very close.
Try to force yourself to keep moving on the thrusters. It is a light weight so fight through the burn
Big sets on pull-ups. This will be challenging to do with a very high heart rate.
EQUIPMENT CONSIDERATIONS:
Stagger the start so everyone can row. Time has been allotted for this.