Games 21.15
Workout Details
For Time:
↳ 185/135 lbs (84/61 kg)
short bar
↳ 185/135 lbs (84/61 kg)
short bar
↳ 185/135 lbs (84/61 kg)
short bar
Coaching Tips
Strategy
- 1Pace your rowing to maintain endurance throughout the WOD; aim for a steady consistent pace.
- 2Break the pull-ups into sets, e.g., sets of 10 or less, to manage fatigue and maintain form.
- 3Use the transitions between movements to take quick breaks; regroup before the next exercise.
- 4Keep your lunges unbroken if possible, focusing on proper mechanics over speed.
- 5Consider how to balance your strength against endurance; you may need to adjust your row pace accordingly.
Safety Considerations
Technical Focus
Ensure proper form on lunges to avoid knee strain.
Recommended Warm-Up
General Warm-Up:
- 600m Row - 2-3 min(At an easy pace.)
Mobility Warm-Up:
- 5-10 Hip Flexor Stretch - 30 sec each side
- 10-15 Shoulder Dislocates - 1 min
- 5-10 Wrist Stretch - 30 sec each side
Activation:
2 rounds- 10 each leg Bodyweight Lunges - 2 min(Focus on form.)
- 5-8 Pull-Ups or Banded Pull-Ups - 1-2 min(Use band if needed.)
- 10-15 Air Squats - 2 min(Warm up the legs.)
Scaling Options
Intermediate
Reduce weights and reps for moderate fitness levels.
- 1
chest to bar pull up
Pull-Ups
- 2
back rack walking lunges
Reduce weight
Weight: 150/105 lbs (68/48 kg)
- 3
front rack walking lunges
Reduce weight
Weight: 150/105 lbs (68/48 kg)
- 4
overhead walking lunges
Reduce weight
Weight: 150/105 lbs (68/48 kg)
Scaled
Further reduced weights and modified movements for beginners.
- 1
chest to bar pull up
Banded Pull-Ups
- 2
back rack walking lunges
Reduce weight and may use bodyweight
Weight: 75/55 lbs (34/25 kg)
- 3
front rack walking lunges
Reduce weight and may use bodyweight
Weight: 75/55 lbs (34/25 kg)
- 4
overhead walking lunges
Reduce weight and may use bodyweight
Weight: 75/55 lbs (34/25 kg)