Warm Up:
2 sets:
1:00 row, slow
5 x [2 shoulder taps + 1 push-up]
10 hollow rocks
10 kip swings
Specific Warm-Up:
Rowing Warm-Up
WOD: STRATEGY IS FOR SQUARES
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.
Intermediate:
6 sets:
On a 1:30 clock:
:45 max-calorie row
– Rest :15.
:30 max-reps toes-to-bars
– Rest 3:00 between intervals.
Beginner:
6 sets:
On a 1:30 clock:
:45 max-calorie row
– Rest :15.
:30 knees raises
– Rest 3:00 between intervals.
Home Workout:
6 sets:
On a 1:30 clock:
:45 max burpees
:15 transition
:30 V-ups
– Rest 3:00 between intervals.
Movement scaling options:
Row: Any machine available
Toes to bar: Knees-to-armpits, hanging knee raises, V-ups
Cool down:
Accumulate:
1:00 foam roll calves
1:00 cobra stretch