Rowing, dubs, and sit ups


8 minutes to complete: 400m run 5 Bird Dogs each side 5 Forward Rollouts 5 Reverse Rollouts 10 Slow Mountain Climbers 10 Hollow Body Rocks 5 Scapular Pull-Ups 5 Strict Pull-Ups 10 Push-Ups 15 Wall Squats 5 Reverse Lunge + Single Leg RDL each leg M/W/F- Back Plank in remaining time T/TH/SA- Hollow Body Hold in remaining time

Watch the Standard Warm-Up Video Here



  • Cal row with SPM paced
  • Double unders
  • Sit ups

    First round of 10 cals is 22 SPM, second is 24 SPM, third is 26 SPM, fourth is 28 SPM, fifth round of 50 cals is whatever you want. 

Immediately After recovery WOD jump into:

20 Foam rolls on (up and down with foam roller = 1):

  • Calves
  • Hamstrings
  • Back
  • Quads 

Stretch in remaining class time

The strokes per minute (SPM) will force you to use proper mechanics with rowing today.  Try to find a good tempo in your head to count with for each SPM rate.  For example, 22 SPM might look like “pull back, then a slow 1-2-3-4” count as you come forward.  Find what counts work for you to maintain the proper SPM.  Do whatever SPM you want for the 50 cals but still use good mechanics.  The goal of today is to move well and for a good while.  It doesn’t matter when you get the workout done, just finish it.  Scale double unders to high jump singles with some doubles mixed in if you can’t do 10 or more doubles unbroken.  Sit ups are abmat sit ups.  Get a floor mat to protect you from getting road rash on your butt crack.



6 Tips for a Healthy Summer

As the weather gets warmer our thoughts turn to summer and all the activities that are much more pleasant to do in the warmer months

Why You Need A Gym Buddy

If you’re a busy person you may be prioritizing rest more than movement to recover from your workday. This can lead to making excuses as


Talk with a coach about your goals. Get the plan to achieve them.


Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from Fit2Live