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GENERAL WARM UP 5-15minutes
Equipment needed:
–Bike or Rower.
–2.5/5# Change Plates.
–Barbell.
Row or Bike 2xs:
–:20sec Easy
–:20sec Moderate
–:20sec Hard
*No rest between rounds.
1 Round:
–5 Bootstrapper
–5 Bomber
–5 Cat Cow
1 Round Shoulder Accessory: “YTW” : (using light change plates)
–8 “Y” Position
–8 “T” Position
–8 “W” Position
Row or Bike 2xs:
–:20sec Easy
–:20sec Moderate
–:20sec Hard
*No rest between rounds.
1 Round Shoulder Accessory: “YTW” : (using light change plates)
–8 “Y” Position
–8 “T” Position
–8 “W” Position
SPECIFIC WARM UP 15-25minutes
General Barbell Warm Up 1x:
–5 Muscle Clean
–5 Bent Over Barbell Row
–5 Bradford Press
–5 Strict Press
Rowing Specific Warm Up 2xs:
–10 Pull Using Just Legs
–10 Pulls Using Legs + Opening Hip
–10 Pulls Using Legs + Hip + Pull
*Rest :30sec-1min between rounds.
For Time + Recovery/Endurance:
21-15-9
Cal Row
Push Press (135/95)
*15-11-6 Bike if no Rowers
Goal: 7 minutes
Bike or row to the 15 -20 minute mark after you complete the workout.
Scaled Version:
For Time + Optional Recovery/Endurance
17-12-6
Cal Row
Push Press (Appx. 50% 1RM)
*12-8-4 Bike
Minimal Gear Version:
For Time + Optional Recovery/Endurance
21-15-9
400 meter Run
21 Dumbbell Push Press (60’s/40’s)
300 meter Run
15 Dumbbell Push Press (60’s/40’s)
200 meter Run
9 Dumbbell Push Press (60’s/40’s)
Bodyweight Version:
For Time + Optional Recovery/Endurance:
21-15-9
400 meter Run
42 No Push Up Burpee + Shoulder Tap
300 meter Run
30 No Push Up Burpee + Shoulder Tap
200 meter Run
18 No Push Up Burpee + Shoulder Tap
3 Rounds:
:60 second Double Kettlebell Front Rack Hold
:30 sec Max Rep Weighted Sit Up
*Athletes should go right from one movement to the next and resting 1-2min between rounds.
