WARM UP / MOBILITY
Dynamic warm-up Hip / Squat / Midline focused
Banded mini steps / squats / glute bridges
(10 min max)
Banded mini steps / squats / glute bridges
(10 min max)
WOD A
Back Squat x 3
6 min to warm-up (up to 55-60% only) Then;
Every 2 min x 8 sets:
Set 1: 5@60%
Set 2: 5@65%
Set 3: 4@70%
Set 4: 4@75%
Set 5: 3@75-80%
Set 6: 3@80-85%
Set 7: 3@85-90%
Set 8: 3@85-90+ (attempt a new 3 RM if you’re feeling it!)
Every 2 min x 8 sets:
Set 1: 5@60%
Set 2: 5@65%
Set 3: 4@70%
Set 4: 4@75%
Set 5: 3@75-80%
Set 6: 3@80-85%
Set 7: 3@85-90%
Set 8: 3@85-90+ (attempt a new 3 RM if you’re feeling it!)
WOD B
Partner 500m Row Intervals
Complete with a partner of similar abilities:
8 x 500m Rows for time (Alternate sets – 4 x 500’s each)
—
Rower must be re-set between each row. Each athlete must complete a full 500m before exiting the rower.
Slower rower pairs may scale to 8 x 400m if needed.
8 x 500m Rows for time (Alternate sets – 4 x 500’s each)
—
Rower must be re-set between each row. Each athlete must complete a full 500m before exiting the rower.
Slower rower pairs may scale to 8 x 400m if needed.
Accessory
1 or 2 rounds: 2-3 min per stretch/side as needed
Weighted straddle
Pigeon pose
Couch
Weighted straddle
Pigeon pose
Couch
