Grog Bowl
Workout Details
For Time:
Buy-In: 1,200 meter Row
Then:
Wear a Weight Vest (20/14 lb)
↳ 45/25 lbs (20/11 kg)
every rest
10-9-8-7-6-5-4-3-2-1 reps of:
↳ 70/53 lbs (32/24 kg)
↳ 70/53 lbs (32/24 kg)
24/20 in, each side
Then:
Wear a Weight Vest (20/14 lb)
↳ 45/25 lbs (20/11 kg)
every rest
Cash-Out:
Coaching Tips
Strategy
- 1Begin pacing yourself on the row; try to maintain a steady speed rather than starting too fast.
- 2For the Single Plate-Pinch Carry, keep your shoulders down and back to avoid strain.
- 3Break down the kettlebell deadlifts into smaller sets if needed to maintain form.
- 4On lateral box step-ups, focus on pushing through your heel to engage your glutes effectively.
- 5Consider micro-rests during the air squats to avoid excessive fatigue in the legs.
Safety Considerations
Technical Focus
Watch for rounding of the back during deadlifts and carries.
Recommended Warm-Up
General Cardio Warm-up:
- 3 min easy Row - 3 min(Row at a light pace.)
Mobility Work:
- 30 sec each leg Hip Flexor Stretch - 30 sec(Focus on opening up the hip flexors.)
- 30 sec each leg Hamstring Stretch - 30 sec(Stretch both legs.)
- 10 Shoulder Dislocates - 1 min(Use a resistance band or PVC pipe.)
Activation Circuits: 2 Rounds
2 rounds- 10 Kettlebell Deadlift(Lightweight to practice form.)
- 10 Air Squat(Focus on depth and posture.)
- 30 sec Plank Hold(Engage your core.)
Scaling Options
Intermediate
Reduce weight by ~20%.
- 1
single plate pinch carry
Reduce weight
Weight: 36/20 lbs (16/9 kg)
- 2
single kettlebell deadlift
Reduce weight
Weight: 56/42 lbs (25/19 kg)
- 3
farmers carry
Reduce weight
Weight: 56/42 lbs (25/19 kg)
Scaled
Reduce weight by ~40%.
- 1
single plate pinch carry
Reduce weight
Weight: 27/15 lbs (12/7 kg)
- 2
single kettlebell deadlift
Reduce weight
Weight: 42/32 lbs (19/14 kg)
- 3
farmers carry
Reduce weight
Weight: 42/32 lbs (19/14 kg)