Warm Up:
1 set:
250-meter row (easy)
:30 unweighted good mornings
Rest :30
1 set:
250-meter row (moderate)
:30 up-downs
Rest :30
1 set:
250-meter row (fast)
:30 burpees
Specific Warm-Up:
Burpee Pull-Up Progression
WOD:
3 rounds for time:
400/500-m row
21 burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
Intended Stimulus: 11-15 Minutes
Intermediate:
3 rounds for time:
400/500-m row
12 burpee pull-ups
– Pull-up bar 1 inch from fingertips with arms overhead.
Beginner:
3 rounds for time:
200/250-m row
12 burpee pull-ups
– Pull-up bar between forearm and elbow with arms overhead.
Home Workout:
3 rounds for time:
400-meter run
21 dumbbell burpee power cleans (25/35 lb)
– Use two dumbbells.
Movement scaling options:
Row: Distance, bike, Ski-erg
Burpee Pull-Up: Reps, the height of the pull-up bar, up-down pull-up
Post-Workout Skill Work:
3 sets:
:30 hollow rocks
10 strict toes-to-bars