Aerobic Builder: Rower Edition Sample
Workout 1
Row 2000m at 60% effort
-rest 2 minutes-
Row 1500m at 70% effort
-rest 2 minutes-
Row 1000m at 80% effort
-rest 2 minutes-
Row 500m at 90% effort
Athletes Notes: Negative split. Try to increase your rowing pace each interval.
Workout 2
EMOM 15
Row 12-15/12-9 cal
Athletes Notes: Stick to the number of calories you can maintain each minute for the duration of EMOM. If 15/12 cal is too easy, feel free to scale up.
Workout 3
3 Rounds
Row 1000m at 2k pace (70% effort)
-rest 3 minutes b/t rounds-
2 Rounds
Row 500m at 1k pace (70% effort)
-rest 1minute b/t rounds-
1 Round
Row 1000m at 2k pace (70% effort)
Athletes Notes: Stick to prescribed paces or slightly faster.
Workout 4
3 Rounds
5 Intervals x Row 250m at 90% effort
-rest 30 sec-
-rest 1 minute b/t rounds-
Athletes Notes: To be clear this is 3 rounds of rowing 5 intervals of 250m each round, resting 30 seconds between intervals and 1 minute between rounds.
Workout 5
Warm up
5 min row at 50% effort
-rest 2 minutes-
8 Rounds
Row 10 cal at 100% effort
-rest 2 minutes b/t rounds-
Athletes Notes: This is sprint progression. Give your best effort each interval. Same number of calories for both males and females.
Workout 6 – Optional
Row 750m
50 Double Unders (or Jumping Jacks)
Row 750m
40 Air Squats
Row 750m
30 Sit-Ups
Row 750m
20 Push-Ups
Row 750m
10 Burpees
Open Prep Program Sample
Week 1 Day 1
A. EMOM 10
Odd: 40-60 Double Unders
Even: 10-16 Wallballs @20lbs-10ft/14lbs-9ft
B. 3 Rounds
Max T2B in 1 minute
Rest 1:00 b/t rounds
C. For Time (5 min after Part B)
30 BBJO @24/20”
Week 1 Day 2
A. Every 2 Minutes x 5 Rounds
12-15 Cal Row
8-12 G2OH @95/65lbs (Power Clean & Jerk or Power Snatch, Athlete’s choice)
B. EMOM 10
Odd: 8-12 DB Deadlifts @50/35lbs x2
Even: 8-12 Box Jumps @24/20”
C. For Time (5 min after Part B)
30 DB Thrusters @50/35lbs x2
Week 1 Day 3
A. EMOM 10
Odd: 40-60 Double Unders
Even: 10-16 T2B
B. 3 Rounds
Max distance HSW in 1 minute
Rest 1:00 b/t rounds
C. For Time (5 min after Part B)
30 C2B Pull-ups
Week 1 Day 4
A. Every 2 Minutes x 5 Rounds
8-12 DB Power Cleans @50/35lbs
4-6 Bar Muscle Ups (Video)
B. EMOM 10
Odd: 10-15 Deadlift @115/75lbs
Even: 10-15 STOH @115/75lbs
C. For Time (5 min after Part B)
30 OHS @95/75lbs
Week 1 Day 5
A. 5 Rounds
12 DB Power Cleans @50/35lbs x2
12 DB Front Squat @50/35lbs x2
50’ Front Rack Walking Lunge @50/35lbs x2
Rest 2:00 b/t rounds
B. EMOM 10
Odd: 8-12 Bar Facing Burpees (Video)
Even: 4-12 Alternating Pistols
C. For Time (5 min after Part B)
100 Wallballs @20lbs-10ft/14lbs-9ft
Strength Builder Program Sample
Week 1 Day 1
Part A: Warm Up
3 Rounds (Not For Time)
10 Cal Row
10 Wallballs
10 Walking Lunges
Part B: Main Strength
Back Squats 6×6 @70%
Note 1: Pause for 2 seconds at the bottom of first 2 reps.
Note 2: Rest 90 seconds between each set.
Part C: Supplementary Strength
Every 2 Minutes x 5
50′ Back Rack Walking Lunges
Note: Use weight that will allow you to go unbroken
Part D: Lower Body Endurance (or Class Metcon)
Every 4 Minutes x 4 Rounds
15/10 Cal Assault Bike
15 Wallballs
15 Jump Squats (Video)
15 Toes To Bar
Note 1: Legs only on the assault bike or use bike erg if available.
Note 2: For wallballs use a 30/20lbs ball if available. Choose weight that you can do unbroken or in two sets max.
Note 3: Scale toes to bar to knees to elbow if required.
Part E: Accessory
3 Rounds (Not For Time)
10 Leg Extensions
:30 Wall Sit (Video)
1:00 Straight Arm Plank
Note 1: Rest as needed between rounds
Note 2: Use wallball or medicine ball for leg extensions if no machine is available
Note 3: For leg extensions hold at the top of each rep for 2 seconds
Week 1 Day 2
Part A: Warm Up
3 Rounds (Not For Time)
10 Cal Ski
10 Floor Angels
10 Scap Pull-ups
10 Scap Push-ups
Part B: Main Strength
Bench Press 6×6 @70%
Note: Pause for 2 seconds at the bottom of first 2 reps.
Part C: Supplementary Strength
4 Sets of 12 Reps
Incline Dumbbell Bench Press
Dumbbell Bent Over Row
Note 1: Superset from bench press into the row
Note 2: Slow and controlled
Part D: Skill Endurance
EMOM 5
1 Strict Muscle Up
Note: Perform band assisted if need to scale (video) or 3 ring pull-up and 3 ring dips for every strict muscle up.
EMOM 10
Odd: Parallel Bar Dips 2 pause reps + 4 regular reps
Even: Strict Pull-Ups 2 pause reps + 4 regular reps
Note 1: Pause for 2 seconds at the bottom of a dip and 2 seconds at the top of a pull-up
Note 2: Add weight to both movements if able
Part E: Upper Body Endurance (or Class Metcon)
Push-Ups
Accumulate 100 reps in as few sets as possible.
Rest 1:30 between sets.
Pull-Ups
Accumulate 50 reps in as few sets as possible.
Rest 1:30 between sets.
Note: Kipping pull-ups allowed. Scale up to chest to bar pull-ups if able.
Part F: Accessory
3 Rounds (Not For Time)
8 Skull Crushers
8 Close Grip Bench Press
12 Banded Triceps Extensions
12 Dumbbell Hammer Curls
Note: Rest as needed between rounds
Week 1 Day 3
Part A: Warm Up
3 Rounds (Not For Time)
10 Cal Row
10 Russian KB Swings
10 Banded Good Mornings
Part B: Main Strength
Deadlift 6×6 @70%
Note 1: Rest 90 seconds between each set
Note 2: No Touch and Go. Reset before each rep
Part C: Weightlifting
Establish 1RM Pause Squat Clean (2 second pause at the knee)
-then-
EMOM 12
1 Pause Squat Clean (2 second pause at the knee)
Note: Technical lift. 60-70% of your weight from the first part. Go heavy, but maintain correct form each rep.
Part D: Lower Body Endurance (or Class Metcon)
Every 4 Minutes x 4 Rounds
15/10 Cal Row
15 Dumbbell Deadlifts @50/35lbs
15 Box Jumps
15 Burpees (Video)
Part E: Accessory
3 Rounds (Not For Time)
10 Glute Bridges (weighted)
10 GHD Sit-Ups
10 GHD Hip Extensions
10 Banded Leg Curls (each leg)
Note 1: Rest as needed between rounds
Note 2: If GHD Sit-Ups cause lower back pain, stop at parallel or perform AbMat Sit-Ups
Handstand Push-Up Program Sample
Week 1, Day 2
Part A: Warm Up
Row, Bike, Ski or Skip (5 minutes)
3 Sets (For Quality)
10 Scapular Push-ups (Video)
10 Gymnastic Kip Swings (Video)
5 Plate Halo (Each direction) (Video)
Part B: Specific
Level 1: 3 Sets
Max Unbroken Strict HSPUs (Video)
Rest 3:00 between sets
Level 2: EMOM 10
1-5 Strict HSPUs
Level 3: EMOM 10
1-3 Strict HSPUs to Abmat(s) (Video)
Note 1: For EMOMs, choose a number that you can maintain each minute. Scale down if necessary.
Note 2: Level 1 is for those who can do 6+ Strict HSPUs unbroken. Level 2 is for those who can do between 1-5 and Level 3 is for those who do not have any Strict HSPUs yet.
Part C: Strength
5×8 Seated Dumbbell Strict Press (Video)
Part D: Accessory
3 Sets (For Quality)
12 Dumbbell Alternating Bicep Curls (each arm) (Video)
12 Dumbbell Front Raises
12 Dumbbell Lateral Raises (Video)
12 Dumbbell Rear Delt Fly
Note: Rest as needed between rounds.
Muscle Up Program Sample
Week 3 Day 1
Part A: Warm Up
Row, Bike, Ski or Skip (5 minutes)
3 Sets (For Quality)
10 Ring Kip Swings
10 Band Pull-Aparts (Slow and controlled)
4-6 Chest To Ring Pullups (Use bands to scale)
Part B: Specific
EMOM 10
Level 1
1 Ring Pull Up + 1 Strict Ring Muscle Up + 1 Strict Dip
Note: Perfect form, no kipping in pull-up or dip.
Level 2 (No strict ring muscle up)
1 Banded Strict Pull Up + 1 Banded Strict Ring Muscle Up + 1 Banded Strict Dip (Setup Video)
Note: Use a band strong enough to allow you to perform a movement without deviating from form.
Part C: Strength
4 Sets
Level 1
Max Unbroken Strict Pull Ups
Note: Rest 2-3 Minutes Between Sets
Level 2
Max Unbroken Banded Strict Pull Ups
Note: Rest 2-3 Minutes Between Sets
Part D: Accessory
Accumulate 4 min in a plank position (straight arms)
Strength Program Sample