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Warm Up: 3 sets: 10 reps or :30 of each movement: Samson stretch lunge PVC Overhead squat (weight in heels) Strict sit-ups (minimal arm movement) Good mornings (neutral spine) Strict pull-ups (full ROM) Strict ring dips (full ROM) Specific Warm-Up: Rowing and V-Up Review WOD: For time: 800/1,000-m row 40 v-ups 600/750-m row 40 v-ups 400/500-m row Intended Stimulus: 11-15 Minutes Intermediate: For time: 800/1,000-m row 40 alternating v-ups 600/750-m row 40 alternating v-ups 400/500-m row Beginner: For time: 400/500-m row 40 sit-ups 400/500-m row 40 sit-ups 400/500-m row HOME WOD: For time: 10 shuttle runs 40 v-ups 8 shuttle runs 40 v-ups 6 shuttle runs – 1 shuttle run = 50-m out + 50-m back. Movement scaling options: Row: Reduce distance, substitutions V-Up: Tuck-up, hollow rock Partner option:For time: 800/1,000-m row 60 v-ups 600/750-m row 60 v-ups 400/500-m row – Split all the work evenly. – One partner holds a plank while the other works. Cool down: 1 set: 1:00 cobra stretch 1:00 seated straddle stretch Finisher: 1 set: Max-effort hanging L-sit hold – Scale to a hanging tuck hold.