Warm Up:
1 set:
1:00 row (conversation pace)
10 alternating spiderman stretch
10 alternating plank reach throughs
:30 downward dog stretch
1 set:
1:00 row (moderate pace)
10 inchworms
10 alternating Samson stretch
10 push-ups
1 set:
1:00 row (workout pace)
10 burpee-over-rower
10 jumping pull-ups or ring rows
Specific Warm-Up :
Chest to bar pull-up progression
WOD:
For time:
21-15-9-15-21:
Calorie row
Chest-to-bar pull-ups
Intended Stimulus: 8-13 Minutes
Intermediate:
For time:
21-15-9-15-21:
Calorie row
Pull-ups
Beginner:
For time:
12-9-6-9-12:
Calorie row
Jumping pull-ups
HOME WOD:
Equipment:
For time:
21-15-9-15-21:
DB step-ups (knee height)
DB power cleans
– Use two DBs.
Bodyweight:
For time:
21-15-9-15-21:
Shuttle runs (25 ft)
Hand-release push-ups
– For this workout, a shuttle run is JUST running down 25 ft. Down and back (50 ft) is 2 reps.
Movement scaling options:
Row: Calories, bike, ski
Chest to bar pull-up: Reps, chin-over-bar pull-up, jumping chest-to-bar, banded pull-ups
Partner option:
For time with a partner:
40-30-20-10:
Calorie row
Chest-to-bar pull-ups
Cool down
Accumulate:
1:00 banded shoulder stretch/side