Warm Up:
On an 6:00 clock:
:30 row
100-m jog
10 walking lunge steps for distance
3 elbow instep + hamstring stretch/side
immediately into…
1 set:
400-m run
Skill Work:
3 sets:
:15 row (sprint pace)
– Rest :15
1 set:
500-m row
WOD:
4 rounds for time:
400/500-m row
50 air squats
400-m run
Time Cap: 25 Min
Intermediate:
Same as rx
Beginner:
4 rounds for time:
200/250-m row
25 air squats
200-m run
Home WOD:
Equipment:
4 rounds for time:
40 single-arm DB sumo-deadlift high pulls
50 air squats
400-m run
Bodyweight:
4 rounds for time:
50 walking lunge steps
50 air squats
400-m run
Movement scaling options:
Row: distance, substitutions
Air squat: reps, range of motion, lunges
Run: distance, substitutions
Row substitutions: 400/500-m ski, 1,000/1,250-m air bike
Run substitutions: 800/1,000-m C2 bike
Partner option:
4 rounds for time:
400/500-m row
50 synchro air squats
400-m run
– Split the row and run evenly with one partner working while the other holds a wall-sit.
Cool down / Post-Workout Skill Work:
2 sets:
:30 frog stretch
:30 couch stretch/leg