Warm Up:
1 set:
10 leg swings/leg
10 unweighted good mornings
10 walking reverse lunges
:30 narrow stance air squats (keep heels down)
1 set:
10 lateral leg swings/leg
10 single-leg toe touches/leg
:30 alternating standing figure four stretch
:30 air squats
1 set:
10 inchworms + 1 push-up/rep
10 alternating cossack squats
:30 jumping lunges
:30 air squats
Specific Warm-Up:
Rowing Warm-Up
WOD:
Every 4:00 for 5 rounds:
400/500-m row
– Rest the remaining time in the interval.
– Score is slowest interval.
Intermediate:
Every 4:00 for 5 rounds:
300/400-m row
– Rest the remaining time in the interval.
– Score is slowest interval.
Beginner:
Every 4:00 for 5 rounds:
200/250-m row
– Rest the remaining time in the interval.
– Score is slowest interval.
Home Workout:
Every 4:00 for 5 rounds:
400-meter run
– Rest the remaining time in the interval.
– Score is slowest interval.
Movement scaling options:
Row: Distance, substitutions
Cool down:
1 set:
200-meter cooldown walk
1:00 couch stretch/side
1:00 hamstring stretch/side