Warm Up:
1 set:
:30 row (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)
1 set:
:30 row (moderate pace)
10 knee push-ups
:30 active bar hang
1 set:
:30 row (fast pace)
10 single-arm kettlebell shoulder presses/arm
10 push-ups to down dog
1 set:
:30 row (sprint pace)
:30 single-arm kettlebell overhead hold/arm
10 burpees over the rower
Skill Work:
4 sets:
7 single-arm KB swings/arm (eye level)
– Build in load.
WOD:
For time:
21-18-15-12-9-6-3:
Calorie row
– Complete 2 KB Turkish get-ups/arm after each set. (35/53 lb)
Intended Stimulus: 10-15 Minutes
Intermediate:
For time:
21-18-15-12-9-6-3:
Calorie row
– Complete 2 KB Turkish get-ups/arm after each set. (26/35 lb)
Beginner:
For time:
18-15-12-9-6-3:
Calorie row
– Complete 2 DB Turkish get-ups/arm after each set. (10/15 lb)
Home Workout:
For time:
14-12-10-8-6-4-2:
Shuttle runs (25 ft) (1 rep = 25 ft down/25 ft back)
– Complete 2 dumbbell Turkish get-ups/arm (35/50 lb) after each set.
Movement scaling options:
Row: Calories, bike, Ski-erg
Turkish get-ups: Load, reps, kettlebell/dumbbell overhead lunge
Cool down:
2 sets:
:30 child’s pose
:15-:30 Samson stretch/leg