Warm Up:
Rowing Warm-Up
Specific Warm-Up:
1 set:
200-meter run (slow)
:30 machine of choice
3 sets:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
100-meter run
1 set:
200-meter run (faster)
:30 machine of choice
WOD:
On a 10:00 clock:
1,600-m run
Max calories on any machine in the remaining time
Intermediate:
On a 10:00 clock:
1,200-m run
Max calories on any machine in the remaining time
Beginner:
On a 10:00 clock:
800-m run
Max calories on any machine in the remaining time
Home Workout:
On a 10:00 clock:
1,600-meter run
Max crossovers in the remaining time
Movement scaling options:
Run: Distance, substitutions
Calories: Any machine
Run substitutions:4,000-m C2 bike, 5,000-meter Echo or Assault bike, 2,000-meter row or ski
Post-Workout Skill Work:
EMOM 6:
Min. 1 | Plank hold
Min. 2 | Flutter kicks