A. Long Haul
2 Rounds:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row
Box: 24/20
Dumbbell: 50/35Scoring: Not Scored
* 2 rounds for time through this longer conditioning piece
* We expect this workout to take around 15-25 minutes to complete
## PUSH PRESS
* Athletes should choose a weight on the push press that they could complete 25+ reps unbroken when fresh
* Within the workout, this should be a weight that can be completed in 3 sets max
## SINGLE DUMBBELL BOX STEP-UPS
* Athletes will use one dumbbell and hold it however is most comfortable for them
* This should be a moderate weight that allows the 30 reps to be completed within 1-3 sets
* We'll stand to full extension on the top of the box and alternate legs every reps (15 Each Side)
## BURPEES
* These are standard burpees
* Just like on the box step-ups, ensure full extension at the top of each rep
## ROW
* If short on rowers, stagger heats by 5 minutes
## DAILY VIDEO
[Click Here](https://youtu.be/faMJK1piy2g)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 40 Seconds
Easy Row
Single Dumbbell Kneeling Overhead Hold (20 Seconds Each Side) [Video](https://youtu.be/0AjZFK7X7zI)
Moderate Row
Single Dumbbell Kneeling Strict Press (20 Seconds Each Side) [Video](https://youtu.be/JSuiDPSlO78)
Faster Row
Single Dumbbell Goblet Reverse Lunges (20 Seconds Each Side) [Video](https://youtu.be/uR9u-EyOC94)
*Performed with a Single Light Dumbbell*
## 30 Seconds Each
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Alternating Box Step-ups
Mountain Climbers [Video](https://youtu.be/834tNnoe53A)
Lateral Box Step-ups (30 Seconds Each Side)
Frog Hops [Video](https://www.youtube.com/watch?v=VoIEWe3UfCY)
*Performed with Low Box*
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM) "
# MOBILITY (12:00 – 15:00)
## Child's Pose on Box: 1 Minute
[Video](https://www.youtube.com/watch?v=8pBHQc_1Tog)
## Wrist Stretches on Box: 30 Seconds Each Direction
[Video](https://youtu.be/f0OsQ4S_Dpc)
# TEACHING (15:00 – 25:00)
## ROW
### Heels Down
Our focus on all of our movements today will be on the heels and squeezing the legs straight. Keeping the heels down is an easy way to improve rowing mechanics. Pushing away through the heels can fix many rowing faults. When the heels stay down, athlete can more effectively use the hamstrings instead of just smashing the quads by pushing through the ball of the foot.
### Squeeze the Legs Straight
One thing that will also help with rowing mechanics is squeezing the legs straight before leaning back. We simply want to keep the shoulders in front of the hips until we completely squeeze the legs straight. This will prevent an early lean back and help us get more power out of the legs.
### Movement Prep
30 Seconds Just Legs Rowing (Shoulders Forward of Hips with Heels Down)
## BURPEES
### Heels Down
A big thing we see in the burpee is athletes landing with the heels off the ground. This can be a result of jumping the feet too narrow, poor mobility, or simple awareness. Let’s jump the feet outside the hands, going wide enough where the heels are the first thing to make contact with the floor.
### Squeeze the Legs Straight
To finish each burpee rep at full extension, we can think about squeezing the legs straight. The ankles, knees, hips, and shoulders should all be in one straight line after the small jump and clap.
### Movement Prep
6 Frog Hops (Pausing With Heels on Ground)
3 Burpees
## SINGLE DUMBBELL BOX STEP-UPS
### Heels Down
The first step of our box step-ups is to ensure the heel is fully planted on the box. Especially being a weighted movement, keeping the heel down protects the knee against injury. It also allows athletes to recruit more muscles from the posterior chain, just like keeping the heels down on the rower did.
### Squeeze the Legs Straight
A great indicator on whether athletes have the correct dumbbell weight and/or box height is if they’re able to squeeze the front leg completely straight before the next leg touches the box. When the weight is too heavy, athletes will usually bring the other leg in contact with the box to help them stand tall. Let’s try to keep this a single leg step-up instead of a double leg step-up. First, make sure to have the right height and weight. Second, make sure to drive hard through the heel to straighten the leg before the other makes contact.
### Movement Prep
*With Lighter Weight & Lower Box:*
30 Seconds Alternating Step-ups
*With Workout Weight & Workout Box:*
20 Seconds Alternating Step-ups
## PUSH PRESS
### Heels Down
The first priority in the push press is keeping the heels down in the dip and drive. It’s ok for the heels to come up as a follow through to triple extension, but not before. Keeping the heels glued to floor allows for better balance and better muscle recruitment. When we drift forward towards the toes, the movement becomes fairly quad dominant and the weight is more difficult to control.
### Squeeze the Legs Straight
After dipping with the heels down, we want to drive aggressively through the heels to straighten the legs. Squeezing the legs straight is what creates power and elevates the bar overhead. Focusing on the squeeze rather than the press allows the stronger lower body muscles do most of the work. The push press also calls for no re-bend of the legs, so continuously squeezing the legs prevents athletes from Push Jerking the weight.
### Movement Prep
15 Second Dip Hold (Glue the Heels)
3 Pauisng Push Presses (3 Seconds in Dip)
3 Push Presses
# PRACTICE ROUND (25:00 – 30:00 )
## 1 Round
*Performed With Workout Weights:*
3 Push Press
6 Single Dumbbell Box Step-ups (3 Each Leg)
3 Burpees
6 Calorie Row
# STRATEGY + WOD (30:00 – 60:00)
## PUSH PRESSES
* Let’s try to move through big sets here if possible, while picking an option that you see yourself repeating in round 2
* Aim for maximum efficiency by being aggressive with the leg drive to launch the weight overhead
* Consider the following sets:
* **1 Set:** 20
* **2 Sets:** 12-8 or 10-10
* **3 Sets:** 7-7-6
## SINGLE DUMBBELL BOX STEP-UPS
* Getting the dumbbell in a comfortable position will enable you to stay moving consistently through the step-ups
* Resting the weight on one shoulder might be the best option
* If you want to, you can switch shoulders at the 15 rep mark or simply change shoulders in round 2
* You can approach the 30 reps in several short bursts or as one slower paced set
* If you need to take breaks, think about the following sets:
* **2 Sets:** 20-10 or 15-15
* **3 Sets:** 10-10-10 or 12-10-8
## BURPEES & ROW
* Smooth is fast on the burpees and row
* We’re likely moving for 5-8 minutes through the last two movements of each round
* Find a speed in round 1 that you see yourself matching or beating the second time around
* Especially on the final row to finish out the workout, try to hold a pace that is well above your opening round