WARM UP – MOBILITY
Review rowing technique then;
2-2:30 min Row
Dynamic lower body warm-up (leg swings, floor sweeps, iron cross, etc.)
(start on either then swap)
—
With an empty barbell: 12-15 reps each
Good mornings
Side bends/side
Bent over rows
Hollow leg lifts/lowers w/ bar over shoulders
Glute bridges (bar 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
DEADLIFT X 2
Every 2:30 x 6 sets:
Deadlift x 6, 4, 2, 2, 2, 2
Start ~65% and build to ~85-90% for the sets of 2, or build by feel to a heavy but quality set of 2.
Lower and Re-set for each rep today, no touch and go.
Aim to finish 5-10% heavier than the 4 reps last week, measure added for reference
WOD B
RACING AND PACING
Complete 5 sets for meters rowed: (20 mins)
30s Sprint Row (85-90% effort)
30s Rest
30s Sprint Row (85-90% effort)
– Rest 2:30 –
*For each “2 x 30s set”, your “score” is the lower number of meters rowed of the 2 back to back sets. You goal here is to push, but maintain consistency between the 2 x 30s sprint efforts.
Final score is the 5 combined “lower” scores.
Set up rowers (30 work / 30 rest) and alternating with a partner. (P1 does their 2 intervals, then P2 does their 2 etc.
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)
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
