Warm Up:
1 set:
10 pulls on the rower (easy pace)
5 elbow-to-instep/leg
10 box step-ups
1 set:
10 pulls on the rower (moderate pace)
5 jumping air squats
10 dumbbell box step-ups
1 set:
10 pulls on the rower (fast pace)
5 up-downs
10 dumbbell box step-ups
Specific Warm-Up:
2 sets:
:20 snatches (workout weight)
:20 rowing for calories
:20 dumbbell box step-ups (workout weight/height)
– Use workout load.
– No rest between movements, rest 1:00 between sets.
BENCHMARK WOD: IQF 24.1
4 rounds for max reps:
1 minute of snatches (85/135 lb)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (35/50 lb) (20/20 in)
1 minute of rest
Intermediate:
4 rounds for max reps:
1 minute of snatches (75/115 lb)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (20/35 lb) (20/20 in)
1 minute of rest
Beginner:
4 rounds for max reps:
1 minute of snatches (35/45 lb)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (10/15 lb) (12/20 in)
1 minute of rest
Home Workout:
4 rounds for max reps:
1 minute of snatches (35/45 lb)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (10/15 lb) (12/20 in)
1 minute of rest
Movement scaling options:
Snatch:Load, hang snatch, dumbbell snatch, kettlebell swing
Row:Calories on bike or Ski-erg
DB box step-ups: Load, height, box step-up
Cool down:
1 set:
1:00 double-forearm stretch
1:00 seated hamstring stretch