0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

Warm-up:

3 Rounds:

10/8 Calorie Row (easy, moderate,hard pace)

10 Single DB Hang Clean & Jerks (5 each side)

20 Double or Single Unders

Energy Systems:

16-minute time block:

Rowing Ladder

50/40 Calories

40/32 Calories

30/24 Calories

*should be enough time to partner up on the same rower, goal is around 3:00, 2:30, 2:00 or less for the rows, should be about 1 to 1 work to rest with a partner…if more than 10 people add bike (30/21, 21/15, 15/10) as option…if you need to use multiple machines then cycle through them

Workout:

For Time:

20/16 Calorie Row

20 Single DB Hang Clean & Jerks

40 Double Unders

20 Single DB Hang Clean & Jerks

40 Double Unders

20/14 Calorie Bike

*Pace: Aggressive: 7:00, Solid: 8:00, Limit: 9:00

*stagger the start, this time is built in

*this is a full send, all gas, no breaks

*Row: goal is 1:30 or less

*Double Unders: unbroken

*Hang Clean & Jerks: find the heaviest weight that you can that makes it extremely difficult to do unbroken, but is doable

Beginner: 25/15, 50 Line Hops

Scaled: 35/20, 50 Single Unders

Rx: 50/35