Dynamic Warm-Up, Activation and Mobility
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed
And then …
5 Bar Facing Burpees
30 seconds Rest
12 Calorie Rowing @ 80%
30 seconds Rest
5 Bar Facing Burpees
30 seconds Rest
9 Calorie Rowing @ 90%
30 seconds Rest
5 Bar Facing Burpees
Event 2
All Age Divisions
For Time:
80 Bar Facing Burpees
4,000 Meter Row
(No scaled version)
Strategy and Preparation Notes for Masters Age Group Qualifier Event 2
Rest at least 3 hours and then …
Event Repeat (athletes discretion)
Event 2
23:48, includes a ~90s break at 2k row. Shouldn’t have broken.
Burpees were smooth but could have been faster, 7:20. Row was more mentally challenging than anything at 1:57.1/500m avg.