Warm Up:
4 sets:
:30 calorie row
:10 rest
:30 straight arm burpees
:10 rest
Specific Warm-Up:
Rowing Tips
WOD:
AMRAP 30:
Max calorie row
– Starting at 0:00 and every 3:00 after perform 10 burpees.
Intermediate:
Same as Rx
Beginner:
AMRAP 20:
Max calorie row
– Starting at 0:00 and every 2:00 after perform 5 burpees.
HOME WOD:
AMRAP 30:
Max-distance run
– Starting at 0:00 and every 3:00 after perform 10 burpees.
– Run out and then turn around after performing the 10 burpees starting at the 15:00 mark.
Movement scaling options:
Row:Time, bike, ski erg, air runner
Burpees: Reps, straight-arm burpees
Partner option:
AMRAP 30 with a partner:
Max calorie row
– Starting at 0:00 and every 3:00 after performing 10 synchronized burpees.
-Athletes can switch as needed on and off of the rower.
Cool down:
3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)