Workout of the Day

ROWING SPECIFIC WARM-UP

EMOM X 5 MINUTES

I - :40 Just Arms

II - :40 Arms and Body

III - :40 Half Slide

IV - Full Row SPM 24-28

V - Full Row SPM 30 +

Into…

1-2 ROUNDS

10 Air Squats

8/8 Lunges

6 Up/Down + shoulder taps

4 Push Ups

20 Mountain Climbers

Into…

1 ROUND

5 Burpees

20 Alt Piked Toe Taps

:30 Handstand or Pike Hold

Practice Inversion Skills...*

Inversion Options...

Wall/ Freestanding HS Hold

HS Pirouetting

HS Walking

*If uncomfortable/ unable to get inverted, complete the below option...

EVERY 2:30 x 4 SETS

8-10/8-10 Single Arm Supported DB Bent Over Rows

:30/:30 Single Arm Plank Hold

-Rest w/ Time Remaining-

(No Measure)

500/400m Row

20 Burpees

-Rest 2:00 b/t Sets-

(Score is Total Working Time)

500/400m Row

30 Burpees

-Rest 2:00 b/t Sets-

(Score is Total Working Time)

400/350m Row

15 Burpees

-Rest 2:00 b/t Sets-

(Score is Total Working Time)

1:00/1:00 Hamstring Barbell Smash or Foam Roll

10 Elevated Calf Raises w/:01 Pause in Bottom Position

10 Alt. Groiner/Hamstring Stretch

-Rest as Needed b/t Sets-

(No Measure)

2 ROUNDS

10 Calf + Tib Raises

30 Single Unders

10 BW Lunges

10 Sit-Ups

Into…

2 ROUNDS

10/8 Cal Bike

10 BB Alt. Lunges

20 Double Unders or 40 Single Unders

8 Kip Swings

50-40-30-20-10

Double Unders

50-40-30-20-10

Sit-Ups

AMRAP w/ Time Remaining...

25/20 Cal Assault Bike

30 Back Rack Lunges (53/35)

25 Toes to Bar

(Score is Rounds + Reps)

50-40-30-20-10

Double Unders

50-40-30-20-10

Sit-Ups

AMRAP w/ Time Remaining...

35/25 Cal Assault Bike

30 Back Rack Lunges (70/48)

25 Toes to Bar

(Score is Rounds + Reps)

100-80-60-40-20

Single Unders

50-40-30-20-10

Sit-Ups

AMRAP w/ Time Remaining...

20/15 Cal Assault Bike

20 Back Rack Lunges (35/25)

20 Toes to Something

(Score is Rounds + Reps)

2-3 ROUNDS

:30 Plank Hold

:30 Plank Alt. Shoulder Taps

-Rest :15-

:30 Bottom of Squat Hold

:30 Air Squats

-Rest :15-

:30 Glute Bridge Hold

:30 Hollow Rocks

12-9-6-15-12-9

Front Squats (60/43)

Ring Dips

(Score is Time)

12-9-6-15-12-9

Front Squats 70/48)

Ring Dips

(Score is Time)

12-9-6-15-12-9

Front Squats (43/30)

Diamond Push-Ups

(Score is Time)

MIN 1 - :25/:25 Moose Antlers

MIN 2 - :50 90-90 Alt. Hip Rotations

MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)

2 ROUNDS

200m Run

10 PVC Pass Throughs

5 Squat Jumps

10 Scap Pull Ups → 10 Kip Swings

5 Box Step Overs → 5 Box Jump Overs

Into…

2 ROUNDS

8 Barbell Good Mornings

8 PVC Cuban Press → 8 Barbell Hang Muscle Snatch

8 PVC Power Snatch Balance → 8 Barbell Power Snatch Balance

AMRAP x 30 MINUTES

1 Power Snatch (75/53)

3 Box Jump Overs (24/20)

5 Chest to Bars

*P1 completes a full round while P2 rests. Once a full round is complete, switch.

FITNESS

1 Power Snatch (53/35)

3 Box Jump Overs (24/20)

5 Pull Ups

COMPETE

AMRAP x 30 MINUTES

1 Power Snatch (83/60)

3 Box Jump Overs (24/20)

5 Bar Muscle Ups

(Score is Rounds + Reps)

MOBILITY ROUND

1:00 Cardio of Choice 1

5 Yoga Push Ups (Down Dog to Up Dog and back)

10 Alt Spiderman Twists

10 Alt 90/90 Hip Openers

10 Dead Bugs

1:00 Plank Hold

Into…

2 ROUNDS
1:00 Cardio of Choice 2

5 Pause Up-Downs

10 Sit Ups

10 Alt Lunges

20 Hollow Hold Flutter Kicks

2:00 Cardio Choice

25 Up-Downs

25 Sit-Ups

2:00 Cardio Choice

20 Walking Lunges

20 KB Alt. Heel Taps

(No Measure)

15 Empty Barbell Bicep Curls

10 Alt. Deadbugs

15 Empty Barbell Wide Grip Bent Over Rows

10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)

1 ROUND

5 Inchworm w/ Push Up

5/5 Moose Antlers

10 Slow Air Squats

5 Boot Strappers

10 Scap Push Ups

:20 Pike Hold

Into…

1-2 ROUNDS

200m Run

10 Air Squats (Round 2: Goblet Squat)

10 Push Ups (Round 2: Hand Release Push Up)

:20 Wall Handstand Hold

Practice Inversion Skills...*

Inversion Options...

Wall/ Freestanding HS Hold

HS Pirouetting

HS to Somersault

HS/ Bear Crawl Obstacle Course

*If uncomfortable/ unable to get inverted, complete the below option...

EVERY 2:30 x 4 SETS

:30 DBL OH DB Hold/Carry

12-15 DB Bent Over Reverse Flyes

:30 Tuck/Hollow Hold

-Rest w/ Time Remaining-

(No Measure)

400m Run

20 Air Squats

20 Push-Ups

200m Run

10 DB Goblet Squats (50/35)

10 DB Deficit Push-Ups

(Score is Rounds + Reps)

KG DB: (22.5/15)

400m Run

20 Air Squats

20 Push-Ups

200m Run

10 DB Goblet Squats (35/20)

10 DB Deficit Push-Ups

(Score is Rounds + Reps)

KG DB: (15/10)

10/10 Seated Single Leg Lifts

:30 Child's Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

(No Measure)

1 Kip Swing

+

1 Chest to Bar

+

1 Kip Swing

+

1 Chest to Bar

-Rest As Needed b/t Sets-

(No Measure)