Warm-up
With a partner, one person working
Row 250m x 2 rounds
Partner resting performs:
Foam Rolling of x 10 passes each:
Calves
Adductors
Row 250m x 2 rounds
Partner resting performs:
Foam Rolling of x 10 passes each:
Calves
Adductors
WOD
3 Rounds (w. a partner)
Row 1500 meters
10 Curtis P’s (115, 75)
*30min Cap*
RX: (95, 65)
L2: (75, 55)
L1: (65, 35)
– Curtis P = 1 Power Clean + 1 Forward Front Lunge each leg + 1 Push Press
Beginner Alternative Movement:
DB Reverse Lunges in place x 5 ea.
DB Push Press x 5 reps
– These can be done with light KBs as well
– Rowing: Sub 1200 meter run per round if needed. If running does not work you can sub 3-4 bodyweight movements x 10-15 reps each before the Curtis Ps.
Row 1500 meters
10 Curtis P’s (115, 75)
*30min Cap*
RX: (95, 65)
L2: (75, 55)
L1: (65, 35)
– Curtis P = 1 Power Clean + 1 Forward Front Lunge each leg + 1 Push Press
Beginner Alternative Movement:
DB Reverse Lunges in place x 5 ea.
DB Push Press x 5 reps
– These can be done with light KBs as well
– Rowing: Sub 1200 meter run per round if needed. If running does not work you can sub 3-4 bodyweight movements x 10-15 reps each before the Curtis Ps.
Training Intent
Aerobic workout today. Volume of Curtis P’s is low on purpose, but weights should be light as most athletes have trouble sustaining consistent with unilateral movements. Athletes will spend almost the entire workout on the rower. As such, breaking up sets is their choice, but one person works at a time. Short intervals on rower will keep intensity higher whereas longer intervals will keep aerobic level higher. Where your athletes feel weakest (explosiveness vs. ability to sustain) should be how they break up rowing sets.
$ Out
7:00 of Tissue Work