November 12, 2026
Daily Session — November 12, 2026
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Warm-Up
General (6:00): 2 Rounds: 200 m Easy Row (or 200 m Easy Run) 10 Air Squats 10 Good Mornings (hands behind head) 10 Ring Rows 10 Push-Ups 10 Hollow Rocks Specific (11:00): Row technique, 1 Round (each at easy effort): 10 Arms-Only Pulls 10 Arms + Body Swing Pulls 10 Quarter-Slide Pulls 10 Full Strokes, legs first, then hips, then arms With a pair of light dumbbells (10-15 lb): 5 Front Squats 5 Push Presses 5 Thrusters Build to workout weight: 3 Thrusters at ~50%, 3 at ~75%, 3 at workout dumbbells Then 2 Rounds at workout pace: 5 Thrusters 6 Cal Row (strong, steady pace) Self-check: if you can do all 10 thrusters at workout weight in 2 or 3 smooth sets and hold your row pace for 12/9 cal in about 35-45 seconds, go Rx. If the dumbbells slow you down or you need to break up the first 5 thrusters, take the scaled weights.
Coach's note: Primes the quads, hips and shoulders for the dumbbell thrusters and the legs, hips and lats for the rowing, then gets your heart rate up to workout pace. If the workout-weight thrusters felt smooth and you were not gasping after the pace round, go Rx; if the dumbbells stalled at the shoulders or you had to rest mid-set, take the scaled loads.
Hot Wire
5 Rounds for Time:10 Dumbbell Thrusters (35/25 lb, two dumbbells)12/9 Cal Row No rower: 150 m run per round instead.
Coach's note
- Stimulus
- Fast threshold effort, about 7:00-8:30 total. Hard but repeatable from round 1. Don't sprint the row, or the thrusters will fall apart by round 3.
- Muscles
- Quads, glutes and shoulders on thrusters, then quads, glutes, back and lats on the row. Quads get hit back to back every round; shoulders build up over 50 thruster reps.
- Strategy
- Row hard but steady, legs first, about 45 sec. Thrusters unbroken in rounds 1-3, then 5-5 in rounds 4-5 if needed. Hold about 1:30 per round, then empty the tank on the last row.
- Scaling
- Scaled (8 thrusters 20/10 lb, 10/8 cal): aim for 5:30-7:00. No rower: 150 m run per round. At Rx, if you must break thrusters into 3+ sets, drop the load.
Cool-Down
3:00 Easy Row, Bike or Walk Log your score. Then: 1:00 Couch Stretch (each side) 1:00 Pigeon Pose (each side) 1:00 Lat Stretch on the Rig or a Rack (each side) 0:45 Front-Rack Wrist and Forearm Stretch (each arm) 1:00 Child's Pose
Coach's note: Quads and hip flexors took the thrusters and the leg drive on the rower, so the couch stretch and pigeon target them directly. The lat stretch undoes the rowing pulls, and the wrist and forearm stretch eases the front-rack position of the dumbbells.
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