Warm Up:
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC good mornings
10 push-ups to down dog
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC pass-throughs
10 up-downs
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 walking lunges
10 lateral burpees over the rowing machine
Specific Warm-Up:
3 sets:
6 double-kettlebell overhead walking lunges
– Increase load to find workout weight.
WOD:
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Toes-to-bars
Double-KB overhead walking lunges (35/53 lb)
At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine
Intermediate:
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Knees-to-armpits
Double-KB overhead walking lunges (26/35 lb)
At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine
Beginner:
On a running clock:
At 0:00:
12-9-6-3 reps for time of:
Hanging knee raises
Single-DB overhead walking lunges (10/15 lb)
At 12:00:
12-9-6-3 reps for time of:
Calorie row
Burpees
Home Workout:
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
V-ups
Double-dumbbell overhead walking lunges (35/50 lb)
– Use two dumbbells.
At 12:00:
15-12-9-6-3 reps for time of:
Dumbbell sumo deadlift high pulls (35/50 lb)
Lateral burpees over the dumbbell
– Use one dumbbell.
Movement scaling options:
Toes to bar: Knees-to-armpits, hanging knee raises, V-ups
Double KB overhead walking lunge: Knees-to-armpits, hanging knee raises, V-ups
Calorie row: Calories, SkiErg, bike
Lateral burpee over rower: Reps, step-over, burpee not over the rower
Cool down:
3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right