For Time:
500m row
30 Dumbbell Hang Power Cleans (50/35 lb)
25 Pull-Ups
20 Box Jump Overs (24/20”)
250m row
15 DB HPC
15 pull-ups
10 BJO
WODprep Strategy Top Tips:
Warm-up (10 minutes): This workout combines pulling, jumping, and rowing. Warm up with the row, and then hit some cleans to ensure smooth movement transitions and pull-up progressions prep the upper body.
Stimulus: Chipper Style Grind Work
Strategy: Split reps into small, manageable sets. Move steadily through each piece, and try to speed up as you approach the midway point with the reps halving.
- Row– Long pulls with an upright torso. Getting started will be important here.
- Dumbbell Hang Power Cleans– Ensure your movement quality is high. When driving the dumbbells up, don’t let it get away from you. Keep the dumbbells close to your body, and after locking out, keep them tight to your body as you guide them back to your hips for your next rep.
- Pull-ups- These are larger pullups today. Make sure you either have butterfly or really strong C-kip in your pocket. Keep sets small and steady.
Want to improve your Rowing technique? Check out the video below:
Want more workouts like this?
Check out our Online Programming for Competitive Athletes.
WODprep Competitor Track.
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