WARM UP – MOBILITY
Review rowing technique then;
– 2 min Row
– Dynamic lower body warm-up (leg swings, floor sweeps, iron cross, etc.)
(start on either then swap)
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With an empty barbell:
6-8/leg Staggered stance good mornings
20-30 Side bends/side
12-15 Bent over rows
10 Alt. Bird dogs + 10 Alt. Dead bugs
12-15 Glute bridges (opt. barbell on hips)
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Put a set of light plates on the bar and tech/review deadlift.
Warm-up to starting weight for WOD A
WOD A
Every 3 min x 5 sets:
Deadlift x 3
Start ~65-70% and build to ~85-90% for the last 2-3 sets
Lower and re-set for each rep, no touch and go reps.
(Aim to finish heavier than the 4 reps 3 weeks ago, or around the same as the 2 reps 2 weeks ago. Measures added for reference)
DEADLIFT X 3
DEADLIFT X 4
DEADLIFT X 2
WOD B
60S ROW / 90S REST X 6
Complete 6 sets for total meters rowed: (15 mins)
60s Row for max meters
– 90s Rest –
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Record meters rowed each set and total for the 6 sets
Set up the monitors to “intervals time” for a real meters rowed in 60s with no roll over
If you are partnered up use: 60s on / 15s rest, If you are alone: 60s on / 90s rest
ACCESSORY
2-3 rounds: rest as needed
6-8/side Single leg RDL (hold KB or DB in opposite hand from working leg, scale to staggered stance RDL)
12-15 Weighted or banded hip thrusts (barbell, sandbag, or heavy bands)
8-10 Banded Pallof press (slow and controlled) + 12-15 Banded trunk rotations / side
