Warm Up:
2 sets:
10 alternating spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups
2 sets:
:40 air squats
– Rest :20
:40 burpees
– Rest :20
Specific Warm-Up:
Rowing Technique
WOD:
For time:
Row 250 m
– Rest 1:00
Row 500 m
– Rest 2:00
Row 1,000 m
– Rest 4:00
Row 500 m
– Rest 2:00
Row 250 m
Intended Stimulus: < 20 Minutes
Intermediate:
Same as Rx
Beginner:
For time:
Row 200 m
– Rest 1:00
Row 400 m
– Rest 2:00
Row 800 m
– Rest 4:00
Row 400 m
– Rest 2:00
Row 200 m
Home Workout:
At-home option:
For time:
Run 200 m
– Rest 1:00
Run 400 m
– Rest 2:00
Run 800 m
– Rest 4:00
Run 400 m
– Rest 2:00
Run 200 m
Movement scaling options:
Row: Distance, substitutions
Cool down:
2 sets:
:30 lat roll/side
:30 quad roll/side
:30 hamstring roll/side
:30 upper back roll/side