0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Conditioning + Core

20:00-35:00 Conditioning + Core

35:00-43:00 Transition to Endurance

43:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Seated Groin Stretch

Pigeon Stretch

Hip Openers

Specific Warm-up

2 Rounds

30sec Double KB Front Rack Hold

30sec One Up/One Down Hold (15sec each way)

20 Shoulder Taps

Core Conditioning

4 Rounds for Quality

50m Double KB Front Carry

50m One up/One Down KB Carry (one overhead, one at side, switch at 25m)

12 Plate Drags (6 each way, VIDEO)

FOCUS:

• Breathe, brace, great core/stability endurance work

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Every 3 minutes for 12 minutes

MEMBER SPECIFIC:

• As heavy as you can on each movement as long as technique is maintained

Endurance Prep

2-3 Rounds

250/200m Row

6 MB Rotational Slams (VIDEO)

6 MB Box Step-overs

Endurance:

8-minute time block:

1,000/800m Row

AMREP with remaining time:

2 MB Rotational Slam @20/14

2 MB Box Step Overs @24/20”

4 MB Rotational Slam (VIDEO)

4 MB Box Step Overs

6,8,10…etc.

PACE GOAL: Through the round of 10-14 reps

FOCUS:

• Short time frame to help push the pace. A lot of athletes move at the same pace no matter what the duration of the workout is. There is very little pacing on this, not a redline, but a hard pace

• Core and lower body muscular endurance

STRATEGY:

• 4:30 or less for the row

• Follow the ball down so you can pick up and go right into the next rep

• Steady pace on the step-overs

EQUIPMENT CONSIDERATIONS:

• Stagger the start by 4-5 minutes, if needed to share rowers. Time has been scheduled for this

BEGINNER: 800/600m Row, Light MB, 16/12”

SCALED: 14/10, 20/16”

Rx+: 30/20

COMP: 30/20

GO BEYOND Accessory work (optional)

Every 2 minutes for 10 minutes

250/200m Row

*middle distance row in the workout, these are sprints