Warm-Up
General (6:00): 2 Rounds: 250 m Easy Row (or 200 m Easy Run) 10 Air Squats (full depth, 2 sec pause at the bottom) 10 Inchworms 10 Good Mornings (bodyweight) 10 Hollow Rocks Specific (12:00): Row technique (2:00): 10 strokes legs only, 10 strokes legs + back, 10 full strokes, then 30 sec at race pace (~15 Cal/min effort) 2 Rounds with light dumbbells (25 lb each): 5 DB Deadlifts 5 DB Squat Cleans 5 DB Squat Clean Thrusters Build to workout weight (two dumbbells, floor start every rep): 3 Squat Clean Thrusters at 40 lb each 3 Squat Clean Thrusters at 55 lb each 3 Squat Clean Thrusters at 70/50 lb (workout weight) Then 2 Rounds at workout pace: 5 DB Squat Clean Thrusters at workout weight 8/6 Cal Row Rest 1:00 between the two rounds. Self-check: if you can do 5 thrusters at workout weight in the final build set without losing the squat clean catch or having to re-grip, go Rx. If the dumbbells drift forward or your lower back rounds, drop the weight to a load you can cycle in sets of 5+.
Coach's note: Primes the legs, hips and grip for 50 squat clean thrusters and the lats and quads for 75 calories of rowing; today's limiter is the legs and grip, not the engine alone. If the 70s feel like sets of 5 without a re-grip, go Rx, and be ready to feel a clear pulse and warm quads by the end.
Skill
EMOM 8: Odd minutes: 30 Double-Unders (unbroken, relaxed shoulders, small wrist circles) Even minutes: 3 attempts at Triple-Unders, then rest Stay crisp. Stop the set if you start tripping on fatigue.
Coach's note: Today is a leg, shoulder and grip day, so this skill block deliberately avoids all of them and trains rhythm and timing with only light calf work. Keep the jump height low and stay relaxed; don't chase triples to failure, because your calves still need to drive 50 thrusters.
Hot Wire Max
5 Rounds for Time:10 Dumbbell Squat Clean Thrusters (70/50 lb, two dumbbells)15/12 Cal Row No rower: 200 m run per round instead. Start each rep with the dumbbells on the floor.
Coach's note
- Stimulus
- Hard but sustainable threshold effort, about 9-10 min. The cap is tight, so keep every round under 2:00. Don't sprint the row: your legs and grip pay for it on the thrusters.
- Muscles
- Quads, glutes, shoulders and grip on the thrusters, then legs, lats and back on the row. Legs get hit twice every round, and dumbbell grip fatigue carries into the rower handle.
- Strategy
- Thrusters 5-5 every round, with a 2-sec breath at the drop. Every rep starts on the floor. Row hard but steady, about 55-60 sec. Be back on the dumbbells within 5 sec.
- Scaling
- Stay near 9-10 min. With no rower, run 200 m per round as written. If you can't hold 5-5, drop each dumbbell 15-20 lb and keep 10 reps from the floor.
Cool-Down
3:00 Easy Bike or Walk Log your score. Then: 1:00 Couch Stretch (each side) 1:00 Lat Stretch on the Rig or a Rack (each side) 1:00 Forearm Smash with a Lacrosse Ball (each arm) 1:00 Front Rack and Triceps Stretch (each side) 1:00 Deep Squat Hold
Coach's note: Quads and hip flexors took the squat cleans and thrusters, so the couch stretch and deep squat hold go there first. The lat stretch undoes the rowing, and the forearm smash and front rack stretch work on the grip and wrists that held two 70 lb dumbbells.
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