Warm Up:
1 set:
20 PVC good mornings
10 inchworms + push-up
1:00 row (slow)
1 set:
15 DB RDLs
10 up-downs
1:00 row (moderate)
1 set:
10 DB good mornings
10 burpees
1:00 row (hard)
Specific Warm-Up:
3 sets:
5-10 GHD hip extensions
– Rest at least 1:00 between sets.
WOD:
3 rounds for time:
600/750-m row
25 GHD hip extensions
15 DB facing burpees
Time Cap: 20 Minutes
Intermediate:
3 rounds for time:
500/600-m row
25 GHD hip extensions
15 DB facing burpees
Beginner:
3 rounds for time:
300/400-m row
20 DB good mornings (10/15 lb)
15 DB facing burpees
HOME WOD:
Equipment:
3 rounds for time:
60 unweighted step-ups (knee height)
25 DB good mornings
15 DB facing burpees
Bodyweight:
3 rounds for time:
60 unweighted step-ups (knee height)
25 supermen
15 line facing burpees
Movement scaling options:
Row: Distance, substitutions
GHD hip extension: Reps, range of motion, good morning, superman
Bar facing burpees: DB facing up-down
Partner option:
3 rounds for time:
800/1,000-m row
40 GHD hip extensions
20 DB facing burpees
– One partner works at a time.
– Split the work evenly.
Post-Workout Skill Work:
3 sets:
:30 single-arm plank hold/arm
10 strict toes-to-bars