Rowing Warm Up:
1 set:
:45 row (25-30 s/m)
10 inchworms
1 set:
:45 row (30-35 s/m)
10 single-leg calf raises/leg
1 set:
:45 row (35+ s/m)
Specific Warm-Up:
Double-under Practice
WOD:
5 x 2:00 rounds for reps:
18/25 calorie row
Max double-unders
– Rest 2:00 between sets
Intermediate:
5 x 2:00 rounds for reps:
13/18 calorie row
Max double-unders
– Rest 2:00 between sets
Beginner:
5 x 2:00 rounds for reps:
7/10 calorie row
Max single-unders
– Rest 2:00 between sets
HOME WOD:
Equipment:
5 x 2:00 rounds for reps:
250-m run
Max double-unders
– Rest 2:00 between sets.
Bodyweight:
5 x 2:00 rounds for reps:
300-m run
Max forward/backward hops to a low target (3 in)
– Rest 2:00 between sets.
Movement scaling options:
Row: Calories, substitutions
Double-under: Single-leg single-unders, speed steps, penguin taps
No equipment option:
5 x 2:00 rounds for reps:
300-m run
Max forward/backward hops to a low target (3 in)
– Rest 2:00 between sets.
Post-Workout Skill Work:
Accumulate:
100 hollow rocks
– Every time you break perform 25 sit-ups.