A) Warm-up
Teams of 2: Row for distance in 8:00
*split however needed.
Resting athlete completes:
8 Sit-ups
8 Walking Lunges
8 Light Russian Swings
*Rowing should be done at 50-60% effort
B) Mobility
Foam Roll x 8-10 slow passes each
– Lats
– Thoracic Spine
– Hamstrings
C) Rope Climb Skill Work
– Spend 10:00 Teaching the J-Technique or the technique of your choice.
– Beginners: Ground to standing with rope
D) Conditioning
For total time:
Row 1k
30 KBS (53, 35)
30 Walking Lunges (BW)
3 Rope Climbs
Rest 3:00
Row 750 meters
20 KBS
20 Walking Lunges
2 Rope Climbs
Rest 3:00
Row 500 Meters
10 KBS
10 Walking Lunges
1 Rope Climb
Rx+:(70, 53) (Legless Rope Climb)
L3: (1-1-1 Rope Climb)
L2: (7 Strict Chin-ups Per Round Band Assisted) (45, 25)
L1: (750, 500, 250m Row) (35, 25 Russian Swings) (10 Ring Rows per rd for RC)
27:00 Cap
– Alternate Scaling Rowing = Running of 800, 600, 400 or 2:00, 90s, 60s on Bike or Ski Erg
E) Extra Credit
5:00 of “Cooldown” in the form of static stretching or preferred tissue work