A. Deep End
5 Rounds:
1 Minute Row
1 Minute Power Cleans (115/85)
1 Minute Burpees
1 Minute RestScoring: Not Scored
## DESCRIPTION & STIMULUS
* Working for 3 minutes and resting for 1 in this 5-round workout
* Record a running total of your repetitions over the three minutes and write down scores during your rest period
* Your final score is the sum total of your reps across the 5 rounds
* **For Example:** If your reps went 40-40-40-40-40, your final score would be 200
* Choose a light-moderate weight for the power cleans that you will likely complete in small sets during the workout
* For the burpees, ensure chest to floor and full extension at the top of each rep
* If you're short on rowers, stagger heats by 2 minutes
## DAILY VIDEO
[Click Here](https://youtu.be/ODNMboPsWAI)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 3 Stations
### 1 Minute Each
Easy Row
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Good Mornings + Back Squats (30 Seconds Each)
Moderate Row
Active Samson [Video](https://youtu.be/jGVMgxjPORo)
Elbow Rotations + Strict Press & Reach (30 Seconds Each)
Moderate-Fast Row
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Romanian Deadlifts + Front Squats (30 Seconds Each)
**BARBELL MOVEMENT DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# MOBILITY (12:00 – 15:00)
## Barbell Ankle Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=VSqAZzdB-UA)
## Pec Stretch on Wall: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=_Fo1Jva3tGc)
# TEACHING (15:00 – 25:00)
## BURPEES
### Landing Position
The landing position of the feet when coming out of the burpee is a similar landing position to our feet in the power clean. We're looking for a shoulder width stance with the heels on the ground. We want to avoid "starfishing" the feet out wide or landing too narrow on the toes. Jump the feet just outside the hands to establish this shoulder width stance.
### Movement Prep
30 Seconds Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
15 Seconds Frog Hops [Video](https://www.youtube.com/watch?v=VoIEWe3UfCY)
5 Burpees
## ROW
### Force Curve
The force curve display on the C2 Rower is a valuable tool that is often underutilized. The force curve is a graph that shows you how you efficiently you apply force to the machine during the stroke. The smoother the curve on the screen, the more efficient the stroke was. The more area under the curve, the greater the force applied.
To find the force curve, just press the second button from the top on the right side of the monitor. The ideal force curve will show a bell shape on the screen. A curve that looks like a mountain range means that the transition from legs to torso to arms can be improved. This choppy curve essentially means it was a choppy stroke. A curve that has a sharp peak at the beginning or the end means that athletes are maxing out their power at the beginning or the end of their stroke instead of applying steady force throughout.
Athletes and coaches can watch this force curve during the workout to provide feedback on their technique and efficiency. [Click here](https://www.concept2.com/indoor-rowers/training/tips-and-general-info/using-the-force-curve) to see examples of different types of force curves.
***Take a look at the daily video for a visual of the force curve***
### Movement Prep
1 Minute of Force Curve Rowing
## POWER CLEANS
### Speed Through the Middle
In the Power Clean, the greatest speed happens in the middle of the movement, once the bar passes the knees. What often happens is that athletes try to generate this speed off the floor and end up getting out of position. Being patient from the floor leads to better positioning and a more efficient lift. Treat the knees like speed bumps. Go slower until you get past them.
### Movement Prep
30 Seconds Slow Deadlifts (Working on Controlled Speed off the Floor)
5 Hang Power Cleans (Working on Speed Through the Middle)
5 Power Cleans (Put it All Together)
*Build to Workout Weight*
# PRACTICE ROUND (25::00 – 30:00)
## 1 Round
*With Workout Weight:*
20 Seconds Row
20 Seconds Power Cleans
20 Seconds Burpees
*10 Seconds Transitions Between Movements*
# STRATEGY + WOD (30:00 – 60:00)
* Let's aim for consistency in total reps across the 5 rounds today
* With only 1 minute of rest after each round, our pace won't be quite as aggressive as the 5 minute on, 5 minute off workout from earlier in the week
* For each movement, have a number in mind that you want to hold on the minute, taking into account the transitions on the first two stations
* **For Example:** Your goal could be to complete 15 calories, 15 power cleans, and 15 burpees each round (=1 Rep Every 4 Seconds)
* Having these numbers in mind helps you stay focused on the task at hand and gives you an idea of what pace you need to hold across the 3 minutes of work
* Set the tone in the first round and use that number as your guideline for the following 4 rounds of work
# AFTER PARTY
## Bar or Ring Muscle-ups
10-15 Minutes of Practice