01/25/2021

2 ROUNDS FOR TIME*

1000/800m Row

Into...

21-15-9

Shoulder to Overhead RX (95/65) CFC1 (65/45) CFC2 (45/35)

Sumo Deadlift High-Pull

Sit-Ups

*Workout is 2 full rounds of all the work.

FINISHER

EMOM x 10 MINUTES

MIN 1 - 10 Seated DB Arnold Press

MIN 2 - 10 Seated DB Hammer Curls

ADJUSTING

*Reps, Loading, Volume*…

Row -- Adjust meters to allow athletes to finish the row in about 4:00-4:20

Push Press/SDHP -- Load should be adjusted to complete the first round in 2-3 sets, the second round in 1-2 sets and

unbroken in the third set.

Sit-Ups -- These should be completed unbroken and non-stop or athletes can slow it down.

Athletes can adjust rep scheme to 15-15-9 or 15-12-9 if they are more deconditioned.

*Movement Adjustments*...

Row -- Sub for a 60 Cal Bike or 800m Run.

Push Press -- Sub for DB Push Press if the athlete has trouble with the Front Rack position. Sub for DB Floor Press if the

athlete cannot go overhead.

SDHP -- Sub for a KB SDHP if the athlete has trouble pulling from the ground or they can perform the SDHP from the hang.

They can perform DB Power Cleans or KB Swings if they have a shoulder issue that will not allow the high pull position.

Sit-Ups -- Sub for a Plank or Mountain Climbers (no more than :50, :35, and :20).