0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-41:00 Transition to Endurance
41:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Inchworms
Kneeling Hip Flexor Stretch
Specific Warm-up
3 Rounds
10 KB Goblet Squats
10 Lying Straight Leg Raises
Strength
Back Squat
3 x Max Reps in 30sec at your bodyweight
FOCUS:
Retest from 9/30
OPEN TIME OPTION:
12 minutes (includes warm-up to your bodyweight)
CONTROLLED TIME OPTION:
EMOM 3: 2-6 reps Back Squat, start at empty barbell and progress, Every 3 minutes for 9 minutes to complete the 3x 30sec max reps (leaves 2:30 rest after each set
MEMBER SPECIFIC:
Clarification: if you weigh 200#, then you are doing max reps with 200#
Scale down to 80% of their bodyweight or lower as needed, the goal is to get 10+ reps
Endurance Prep
2-3 Rounds
10/8 Calorie Row
10 Double or Single Unders
5 Toes to Bar
Endurance:
For Time
50/40 Calorie Row Buy-in
3 Rounds
50 Plate Hops
20 Plate Sit-ups
PACE GOAL: 10:00-12:00
FOCUS:
Grip and core muscular endurance
STRATEGY:
Row should be 3:30 or less
Steady pace on plate hops and sit-ups
EQUIPMENT CONSIDERATIONS
Time has been allotted to stagger the start for a second group on the rowers
If needed add another machine option: Ski would be 45/35 calories, Bike would be 40/30 calories
BEGINNER: 40/32 Calorie Row, Line Hops, Lying Straight Leg Raises
GO BEYOND Accessory Work
Single DB Floor Press 4x5 each arm
Single Arm DB Bent Over Rows 4x5 each arm