Warm Up:
Partner Rowing Warm-Up
Specific Warm-Up:
4 sets:
5 push jerks
– Build to heaviest workout load.
WOD:
For time:
60/75-cal row
21 push jerks (95/135 lb)
60/75-cal row
15 push jerks (125/185 lb)
60/75-cal row
9 push jerks (155/225 lb)
Intended Stimulus: 15-22 Minutes
Intermediate:
For time:
45/60-cal row
21 push jerks (65/95 lb)
45/60-cal row
15 push jerks (75/115 lb)
45/60-cal row
9 push jerks (95/135 lb)
Beginner:
For time:
21/30-cal row
21 push jerks (35/45 lb)
21/30-cal row
15 push jerks (35/45 lb)
21/30-cal row
9 push jerks (55/65 lb)
Home Workout:
For time:
800-meter run
5 dumbbell shoulder presses (35/50 lb)
5 dumbbell push jerks
800-meter run
10 dumbbell shoulder presses
10 dumbbell push jerks
800-meter run
15 dumbbell shoulder presses
15 dumbbell push jerks
– Use two dumbbells.
Movement scaling options:
Row: Calories, substitutions
Push jerk: Load, push press, dumbbell options
Cool down:
Accumulate:
1:00 foam roll quad/leg
1:00 foam roll lats/arm