Warm Up:
1 set:
:20 mountain climbers
:20 shoulder taps
:20 double-knee tucks in plank
1:00 calorie row
– Row with an s/m pace fewer than 20.
1 set:
1:00 plank DB pull-throughs
1:00 calorie row
– Row with an s/m pace greater than 30
Specific Warm-Up:
Sprint start review
WOD:
For time:
1:00 max calorie row
150-m farmers carry (35/50 lb)
– Complete as many rounds as needed to accumulate 120/150 calories
Intermediate:
For time:
1:00 max calorie row
150-m farmers carry (20/35 lb)
– Complete as many rounds as needed to accumulate 100/120 calories.
Beginner:
For time:
1:00 max calorie row
150-m farmers carry (10/15 lb)
– Complete as many rounds as needed to accumulate 65/80 calories.
Movement scaling options:
Calorie row: Reduce calories, substitute with bike/ski.
Farmers carry: Load, distance
Alternate Workout:
Farmers carry substitutions: 50 high-knee steps in place while holding the KBs in a farmers carry position.
Post-workout Skill Work:
5 sets:
10 pike-ups on rower
:30 double KB front-rack hold