11/12/2020

STRENGTH

EXTENDED WARM-UP

EMOM x 10 MINUTES

Min 1 - :40 Muscle-Up Transition Practice*

Min 2 - :40 EZ Row

*Low rings or Jumping transitions

(No Measure)

WOD

3 SETS FOR TIME

500/400m Row

10 Ring Muscle-Ups

250/200m Row

-Rest 2:00 b/t Sets-

ADJUSTING

*Reps, Loading, Volume*…

Row -- Give new athletes direction in the form of time limits on the rower for the 500/400m (2:00) and 250/200m (1:00), or shorten the distance for anyone that is concerned with overall volume.

Ring Muscle-Up -- For those completing Muscle-Ups but 10 is too much volume modify their numbers to 5-7 reps out of the gate. This will help ensure they can keep sets and movement consistent and buttoned up.

*Movement Adjustments*...

Row -- If unable to Row adjust athletes to a 1500m/1200m Bike or 400m/ 200m Run.

Ring Muscle-Up -- 10 C2B Pull-Ups + 10 Ring Dips, 12 Pull-Ups + 12 Ring Dips or Push-Ups can be used as adjustments.