Warm Up:
Rowing + Running Warm-Up
Specific Warm-Up:
1-2 rounds:
3 shoulder presses
3 overhead squats
3 sumo deadlift high pulls
3 push presses
3 front squats
3 squat cleans
3 push jerks
3 back squats
3 deadlifts
– Add load each set up to workout weight.
WOD:
For time:
2001-m run or row
11 shoulder presses (85/115 lb)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.
Intermediate:
For time:
2001-m run or row
11 shoulder presses (85/115 lb)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.
Beginner:
For time:
1000-m run or row
11 shoulder presses (35/55 lb)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
1000-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.
Home Workout:
For time:
2001-m run
11 DB shoulder presses (35/50 lb)
11 DB thrusters
11 sumo-stance DB cleans
11 DB push presses
11 DB squats
11 DB squat cleans
11 DB push jerks
11 DB squats
11 DB deadlifts
2001-m run
– Use two DBs.
– If athletes begin the WOD with a row, they finish with a run and vice versa.
Movement scaling options:
Run: Distance, substitutions
Row: Distance, substitutions
Shoulder press: Load, DBs, single-arm as needed
Overhead squat: Load, front squat
Sumo deadlift high pull: Load, KB sumo deadlift high pull, KB swing
Push press: Load, DBs, single-arm as needed
Front squat: Load, DB, single-DB goblet squat
Squat clean: Load, power clean, DBs, hang squat clean
Push jerk: Load, DBs, single-arm as needed
Back squat: Load, DBs, front squat, reverse lunges
Deadlift: Load, DBs
Cool down:
1 round:
:30 couch stretch/leg
:30 banded pull aparts
:30 leg swings/leg
:30 standing hamstring stretch/leg