General Warm Up (5-15)
Rowling
5 sets:
If people always landing really close to 100m, can switch it up by:
1) Change meters to 125, 150, 130, etc, can also increase pacing from easy, moderate, hard, sprint, etc
2) Even sets push monitor down so they cannot see meters, will force them to pay attention to their strokes and cadence
*Round 1- Air squats (x2). Round 2- Inchworms. Round 3- Ring Row. Round 4- Cossack Squat (L+R=1 rep).. 5- Banded Pull Aparts (x2)
Specific Warm Up (15-30)
10 KB Deadlift
5-10 KB Deadlift + Shrug
5 KB High Pull (from hang)
5-10 KB Sumo Deadlift High Pull
10 Alternating Step Up
5 Box Jump (low height)
4-6 Box Jump Over (workout height)
10 Scap Pullups
10 Kips
5 Kipping Pullup
2 Burpee Pullup (kipping pullup)
2 Burpee Pullup (jumping pullup)
*Decide which burpee pullup option is best for you
(30-50)
20:00 AMRAP
P1:
15 KB Sumo Deadlift High pull (70/53lb. KB)
10 Box jump over (24/20’)
5 Burpee Pull Up
P2:
Max Cal Row
Score= Total reps + total cals per team
Intermediate: 53/35lb., 20’/14’, 5 Burpee + 5 banded push up (or jump to pull up)
Baseline: 35/20lb., custom box height, 5 Push Up + 5 Ring Row
(50-60)
4 sets:
1:00 Max DB Front Rack Walking Lunge (AHAP)
*Rest 1:00 btwn sets. Build as you see fit
(0-5)
Today both partners are working at the same time at different tasks, yet toward the same goal. P1 must complete a full round of the 15/10/5 while P2 accumulates as many calories as possible on the rower, switching each time a full round is successfully completed for 20:00.