Warm Up:
1 set:
10 leg swings/leg
10 unweighted good mornings
10 walking reverse lunges
:30 narrow stance air squats (keep heels down)
– No rest between lunges and squats.
1 set:
10 lateral leg swings/leg
10 single-leg toe touches/leg
:30 alternating standing figure four stretch
:30 air squats
– No rest between lunges and squats.
1 set:
10 inchworms + 1 push-up/rep
10 alternating cossack squats
:30 jumping lunges
:30 air squats
– No rest between lunges and squats.
Specific Warm-Up:
Rowing Warm-Up
WOD:
Every 3:00 for 6 sets:
400/500-m row
Intermediate:
Same as Rx
Beginner:
Every 3:00 for 6 sets:
200/250-m row
HOME WOD:
Every 3:00 for 6 sets:
400-m run
Movement scaling options:
Row: Distance, substitution
Partner option:
For time with a partner:
4,800/6,000-m row
– Split the work as needed.
Row substitutions: 800/1,000-m C2 bike, 1,000/1,250-m air bike, 400/500-m ski, or 400-m run.
NOTE: If partner option, expect the workout to take up to 25:00.
Post-Workout Skill Work:
Every 2:00 x 4 sets:
1-5 muscle-ups
– On the 4th set, perform AMRAP until failure.