A GENERAL WARM-UP (0:00-10:00)
1) 2 Rounds
1 minute Row
25 Foot Spiderman Walk
10 Push-ups
5 Kip Swings + 5 High Knee Raise
5 Strict Press + 5 Front Squats + 5 Thrusters (empty bar)
*The warm-up is short and is specific to the workout to allow time to complete both sections in a 1 hour class.
TRANSITION AND BUILD UP (10:00-20:00)
Organize the partners into 2 separate groups if needed to make use of the rowers and get set-up. Build up to the thruster in 2 sets of 3-5 reps.
A WOD, part 1 (20:00-40:00)
Team Series Event 1
9-15-21
Syncrho Thrusters (95/65)
Synchro Bar Facing Burpees
15 Minute time cap
*Be sure to check the Team Series Website
for specific standards if you are signed up to officially compete
**If you are not signed up for the Team Series Compeition don’t worry about “perfect” synchro or the tape line standards. Just do the best that you can to achieve the standards.
Individual workout option:
9-15-21
Thrusters (95/65)
Bar Facing Burpee
INTENDED STIMULUS
This is a short and “gut busting” workout. Faster times will be sub 10 minutes and even some will be less than 5 minutes. Athletes should not exceed 15 minutes and should default to the scaling option if the workout will last longer than this.
SCALING OPTIONS
1) Intermediate (This is the Team Series Scaled Option)
9-15-21
Synchronized Thrusters (95/65)
Synchronized Bar-Facing Burpees
2) Novice
9-12-15
Synchronized Thrusters (light load)
Synchronized Bar-Facing Burpees
C WOD, part 2 (40:00-60:00)
Team Series Event 4
100 Cal Row
100 Toes to Bar
15 Minute time cap
*Be sure to check the Team Series Website for specific standards if you are signed up to compete.
Individual Workout Option
50 Cal Row
50 Toes to Bar
INTENDED STIMULUS
This is intened to be a sub 15 minutes workout that is grip and trunk demanding.The toes to bar will be the struggle here for most. if a team will not complete the workout in less than 15 minutes, do the scaled option.
SCALING OPTIONS
1) Intermediate (this is the official team series scaled option)
100 Cal Row
100 Hanging Knee Raises
2) Novice
70 Cal Row
70 Hanging Knee Raises or Toes to KB
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