0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Endurance
20:00-44:00 Endurance
44:00-55:00 Optional GO BEYOND Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
Lying Hamstring Stretch
Glute Bridges
Lat Stretch on Rig
Endurance Prep
2-3 Rounds
10/8 Calorie Row
2 KB Deadlift + 2 KB Upright Rows + 1 KB Thruster
WOD:
Alt. Every 4 minutes for 24 minutes
35/28 Calorie Row
Max Reps of Complex in 4 minutes
6 Single KB Deadlift + 5 Single KB Upright Rows + 4 Single KB Thrusters @53/35
*complex must be unbroken
PACE GOAL: 2:30 or less on the row, 20+ total reps of the complex
FOCUS:
Interval Cardio + Strength
Two hands on one KB for the Deadlift and Upright Rows
Single Arm thrusters, 2 per arm
STRATEGY:
Push hard on the row, should get around 2:00 of rest each time
Take an extra second to make sure you are ready to complete the full complex
EQUIPMENT CONSIDERATIONS:
Start people on different sections if needed to share the rowers
If you still do not have enough rowers then add a 400m run option and have people do 2 rounds of the run and 2 rounds of the row
BEGINNER: 2:00 Row at easy to moderate pace, 4 KB Deadlift + 3 KB Upright Rows + 2 KB Goblet Squats
SCALED: 30/24 Calorie Row, 35/26, Complex does not have to be unbroken
Rx+: 70/50
GO BEYOND Accessory Work
5 minute max distance sled push/pull/drag with 50% of your body weight on the sled
OR
5 minute bike at moderate pace if you do not have sleds