Warm Up:
:30 row (easy)
:30 alternating Spiderman stretches
:30 row (easy)
:30 alternating plank reach throughs
:30 row (moderate)
:30 Kang squats
:30 row (fast)
:30 up-downs
2:00 burpees over the rower
– Athletes should alternate every two reps.
Specific Warm-Up:
2 sets:
2-3 power cleans
WOD:
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal row
20 burpees over the rower
10 power cleans (105/155 lb)
Intermediate:
With a partner, complete as many rounds as possible in 21 minutes of:
20-cal row
16 burpees over the rower
8 power cleans (95/135 lb)
Beginner:
With a partner, complete as many rounds as possible in 21 minutes of:
20-cal row
16 burpees
8 power cleans (45/65 lb)
Home Workout:
With a partner, complete as many rounds as possible in 21 minutes of:
30 unweighted step-ups (20/24 in)
20 burpees over a dumbbell
10 double-dumbbell power cleans (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Row: Calories, bike or ski
Burpees over the rower: Reps, burpee step-over the rower, burpees in place, up-downs in place
Power clean : Load, hang power clean, dumbbell power clean, sumo deadlift high pull
Cool down:
Accumulate:
:30 banded overhead external rotation stretch/side
:30 bent-arm banded tricep stretch/side