Warm Up:
1 set:
:30 row (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)
1 set:
:30 row (moderate pace)
10 knee push-ups
:30 active bar hang
1 set:
:30 row (fast pace)
10 single-arm DB shoulder presses/arm
10 scap pull-ups
1 set:
:30 row (sprint pace)
:30 single-arm DB overhead hold/arm
10 scap pull-ups
Specific Warm-Up:
Rowing Efficiency
WOD:
For time:
100 push-ups
– Every minute on the minute including 0:00, row 100 m.
Time Cap: 10 Minutes
Intermediate:
For time:
80 push-ups
– Every minute on the minute including 0:00, row 100 m.
Beginner:
For time:
60 push-ups (from the knees)
– Every minute on the minute including 0:00, row 100 m.
Home Workout:
For time:
100 push-ups
– Every minute on the minute including 0:00, run 100 m.
Movement scaling options:
Push-up: Reps, push-ups from the knees, push-ups with hands elevated on a box
Row: Distance, SkiErg or bike
Post-Workout Skill Work:
Accumulate:
30 strict pull-ups