Warm Up:
1 set:
200-meter run, slow
:30 alternating hamstring scoops
2 sets:
:30 running position drill per leg
:30 lean and pull drill
:30 running falling drill
100-meter run
– Practice maintaining a figure-4 body position on each run.
Specific Warm-Up:
Rowing Efficiency
WOD:
For time:
1,000-m row
400-m run
750-m row
400-m run
500-m row
400-m run
250-m row
400-m run
Intended Stimulus: 16-22 Minutes
Intermediate:
Same as Rx
Beginner:
For time:
800-m row
200-m run
600-m row
200-m run
400-m row
200-m run
200-m row
200-m run
Home Workout:
For time:
100 unweighted step-ups (20 in)
400-meter run
75 unweighted step-ups
400-meter run
50 unweighted step-ups
400-meter run
25 unweighted step-ups
400-meter run
Movement scaling options:
Row: Distance, substitutions
Run: Distance, substitutions
Post-Workout Skill Work:
Accumulate:
3:00 plank hold