FTW Affiliate Program
GENERAL WARM-UP (0:00-17:00)
3 rounds
0:45 Row
0:15 Rest
0:45 Jump rope (0:30 single unders and 0:15 double under practice)
0:15 Rest
0:45 Tall bear crawl
0:15 Rest
*Start athletes at any movement to make best use of the equipment.
2 rounds
0:45 Box shoulder stretch
0:30 Bar hang
SKILL AND INSTRUCTION (17:00-25:00)
Push press progression
TRANSITION (25:00-30:00)
WOD (30:00-50:00)
Row 1000 meters
100 Double unders
50 Axle Push press (95lbs/65lbs)
100 Double unders
15 minute time cap
*Note: Axle bars weigh 20# empty
*This workout should take under 12-15:00. Challenge some athletes for under 10. The above class time consideration takes into account the possibility of needing to run 3 heats with athletes starting on the rower shortly after an athlete has completed their 1k row if needed for equipment purposes.
INTENDED STIMULUS
This workout is demanding on the shoulders. The athlete should attempt to push the pace on the row and attempt large sets on the double unders and push press. The load on the axle push press is light and should allow for approximately 20 reps to be completed before resting.
SCALING OPTIONS
1) Intermediate
Row 1k
50 Double unders or attempts
50 Push press (75lbs/55lbs)
50 Double unders or attempts
*If the athlete does not struggle with double unders perform them as rx’d.
2) Scaled
Row 750 meters
100 Single unders
35 Push press (light load to allow this to be completed in sets of 10-15)
100 Single unders
COOL DOWN/ACCESSORY TRAINING (50:00-60:00)
3 Rounds NOT for time:
10 Dumbbell z press (a weight that can be unbroken)
0:30 Hands-on box shoulder stretch
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