Warm Up:
Partner Rowing Warm-Up
Specific Warm-Up:
3 sets.
1 squat clean
3 front squats
– Build up to working weight.
WOD:
AMRAP 20:
400/500-m row
30 AbMat sit-ups
10 front squats (125/185 lb)
Intermediate:
AMRAP 20:
400/500-m row
30 AbMat sit-ups
10 front squats (95/135 lb)
Beginner:
3 rounds for time of:
400/500-m row
20 AbMat sit-ups
10 front squats (35/45 lb)
Home Workout:
AMRAP 20:
400-meter run
30 sit-ups
10 dumbbell front squats (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Row: Distance, substitutions
Sit-up: Reps, foot-anchored sit-ups, plank holds
Front squat: Load, reps, range of motion to a box, dumbbell options
Post-Workout Skill Work:
Every 2:00 for 5 sets:
2 tempo front squats
– :03 down, :02 second hold, :01 up.
– Focus on technique over loading.