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.



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