Warm Up:
2 sets:
10-15 push-ups (scale to knee push-ups)
20 band pull aparts
1:00 row
Specific Warm-Up:
3 sets:
7 bench presses (building to workout weight)
– Rest 1:00-1:30 between sets.
MASTERS ONLINE SEMIFINAL 22.1 BENCHMARK WOD:
For time:
500-m row
30 bench presses (105/155 lb)
1,000-m row
20 bench presses
2,000-m row
10 bench presses
– 30:00 time cap.
Intended Stimulus: 22 Minutes or Less
Intermediate:
For time:
500-m row
30 bench presses (75/115 lb)
1,000-m row
20 bench presses
2,000-m row
10 bench presses
– 30:00 time cap.
Beginner:
For time:
400-m row
30 bench presses (45/65 lb)
800-m row
20 bench presses
1,600-m row
10 bench presses
– 30:00 time cap.
Home Workout:
For time:
500-m run
30 DB shoulder presses (35/50 lb)
1,000-m run
20 DB shoulder presses
2,000-m run
10 DB shoulder presses
– 30:00 time cap.
– Use two DBs.
Movement scaling options:
Row: Distance, substitutions
Bench Press: Load, DB options
Post-Workout Skill Work:
3 sets:
15 V-ups
:15 hollow hold
20 alternating plank shoulder taps