Warmup
WOD
RX
AMRAP 20:
300-meter row
10 deadlift (125/185 lb)
50 double-unders
Level2
AMRAP 20:
300-meter row
10 deadlift (95/135 lb)
50 single-unders
Level 3
AMRAP 20:
30 strokes on the rower
10 deadlift (55/75 lb)
50 single-unders or jumping jacks
*The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.
INTENDED STIMULUS
Long, high-volume workout.
5-8+ total rounds (400-720+ reps).
Athletes should row at a sustainable pace. Most should finish each row between 1:00-2:00.
Deadlifts should be completed with sound technique. For some, each round will be unbroken, while others will need to strategically pace single reps or small sets.
Aim to spend no more than 1:00 on double-unders. Those who are developing capacity in this skill should be mindful of accumulating an excessive volume of missed repetitions.
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