Workout Overview
Hey everyone! Today’s WOD is all about quality over quantity, focusing on building endurance and strength through a series of movements that will challenge both your cardiovascular system and your muscular endurance. We’ll be doing 6 rounds of rowing or skiing, followed by box step-ups, kettlebell sumo deadlift high pulls, and ring rows. The goal here is to maintain good form throughout each movement while keeping a steady pace. Let’s break it down!
Workout Components
1. Row/Ski Erg (3:00)
**Technique Steps:****Rowing:** Sit on the rower, strap your feet in, and grab the handle. Start with your knees bent and back straight. Push through your legs, lean back slightly, and pull the handle to your chest.**Ski Erg:** Stand tall with the handles at your waist. Use a powerful pull with your arms while driving your knees slightly forward, engaging your core.**Form Tips:**Keep your core engaged to protect your back.For rowing, focus on a smooth, fluid motion—don’t rush!For the Ski Erg, maintain a straight line from your head to your hips.**Scaling/Modifications:**If you’re new to rowing, consider reducing the time to 2:00.For the Ski Erg, you can also do a seated row with a resistance band if the machine is unavailable.2. Box Step-Ups (20 reps)
**Technique Steps:**Stand in front of the box with your feet hip-width apart. Step up with one foot, pressing through your heel to lift your body onto the box. Bring the other foot up to meet it, then step back down one foot at a time.**Form Tips:**Keep your chest up and engage your core.Step all the way up; don’t let your knee cave in.**Scaling/Modifications:**Use a lower box if you’re unsure about your balance or strength.You can also perform step-ups without weights to focus on form.3. Kettlebell Sumo Deadlift High Pulls (15 reps, 24/16 kg)
**Technique Steps:**Stand with your feet wider than shoulder-width apart, kettlebell between your feet. Hinge at your hips to grab the kettlebell with both hands. Push through your heels to stand up, pulling the kettlebell up to your chin while keeping your elbows high.**Form Tips:**Keep your back straight and chest up throughout the movement.Use your legs to drive the kettlebell up, not just your arms.**Scaling/Modifications:**Use a lighter kettlebell if you’re new to this movement.If kettlebells are not available, you can substitute with dumbbell high pulls.4. Ring Rows (10 reps)
**Technique Steps:**Set the rings at a height that allows you to pull your body up while keeping your feet on the ground. Grab the rings with an overhand grip, lean back, and pull your chest towards the rings while keeping your body straight.**Form Tips:**Keep your body in a straight line from head to heels.Squeeze your shoulder blades together at the top of the pull.**Scaling/Modifications:**If rings are too challenging, you can perform inverted rows using a barbell or a Smith machine.Alternatively, you can do bent-over dumbbell rows.Loading and Rep-Modification Options
**Sweat:**Use a 16/8 kg kettlebell for sumo deadlift high pulls, and consider reducing the number of rounds to 4 if needed.**Train:**Stick with 20/12 kg kettlebell, and aim for all 6 rounds. Focus on maintaining form and quality of movement.**Compete:**Use 24/16 kg kettlebell and aim to complete all rounds with a strong pace. Push yourself, but remember to prioritize form!Strategy Advice
**Pacing:** Start each round at a steady pace. It’s better to maintain consistent effort than to burn out early.**Breaks:** Don’t hesitate to take short breaks between movements if needed, especially on the kettlebell high pulls and ring rows.**Focus on Quality:** Remember, this workout is for quality, so prioritize your form over speed. It’s better to do fewer reps correctly than to rush through with poor technique.Alright team, let’s get after it! Keep your energy up, support each other, and most importantly, have fun!