Specific Warm-Up:
3 sets:
:10 ring support hold
:20 rest
– Use workout variation.
WOD:
For time:
2,000-m row
– Every 2:00 including 0:00, perform a :20 support hold on the rings.
Intended Stimulus: 12-16 Minutes
Intermediate:
For time:
1,600-m row
– Every 2:00 including 0:00, perform a :15 support hold on the rings.
Beginner:
For time:
1,000-m row
– Every 2:00 including 0:00, perform a :15 feet-supported hold on the rings.
Home Workout:
For time:
2,000-meter run
– Every 2:00 including 0:00, perform a :20 straight-arm plank hold.
Movement scaling options:
Row: Distance, substitutions
Ring support hold: Time, foot-assisted, plank hold
Cool down:
2 sets:
:30 lacrosse ball chest mash/side
:30 doorway pec stretch/side