Warm Up:
2:00 row
1 set:
10 alternating spiderman stretches
5 push-ups to down dog
10 air squats, slow and controlled
5 push-ups to down dog
10 reverse lunges
5 push-ups to down dog
10 single-leg squats or air squats
Specific Warm-Up:
Rowing Efficiency Work
WOD:
50-40-30-20-10:
Calorie row
10-20-30-40-50:
V-ups
– Move back and forth between movements; ie: 50 cal, 10 v-ups, 40 cal, 20 v-ups, etc.
Intended Stimulus: 12-18 Minutes
Intermediate:
50-40-30-20-10:
Calorie row
10-20-30-40-50:
Tuck-ups
– Move back and forth between movements; ie: 10 cal, 10 tuck-ups, 40 cal, 20 tuck-ups, etc.
Beginner:
40-30-20-10:
Calorie row
1:00-:45-:30-:15
Cumulative hollow hold
– Move back and forth between movements.
Movement scaling options:
Row: Calories, SkiErg, Bike
V-Up: Tuck-ups, timed hollow hold
Partner variation:
For time with a partner:
50-40-30-20-10:
Calorie row
Max V-ups while partner rows
– Move back and forth between movements; ie: 50 cal, 10 v-ups, 40 cal, 20 v-ups, etc.
– Partner 1 completes a 50-cal row, while partner 2 gets as many V-ups as possible. Switch. Then onto the 40-cal row, etc.
At home variation:
For time:
50-40-30-20-10:
Up-downs
10-20-30-40-50:
V-ups
– Move back and forth between movements; ie: 50 up-downs, 10 V-ups, 40 up-downs, 20 V-ups, etc.
Post-Workout Skill Work:
Accumulate:
For load and quality:
15 Turkish get-ups/arm
– Increase load as you are able.