Monday, June 23 - Saturday, June 28
Monday, June 23
Warm-up: 15:00 AMRAP - 5 front squat (start w/ empty barbell and build to 55% 1RM) + 10 alt hamstring scoop + 5/side lateral box step-up/side + 10 alt reverse Samson
WOD:
In 30:00, superset the following x5 (:90 rest between supersets) -
10-8-6-4-2
Front squat @ 55, 60, 65, 70, 75% 1RM respectively
1-arm DB/KB straight leg sit-up/side @ moderate weight
Lateral front rack KB box step-up/side @ moderate weight / moderate height
Accessory:
Accumulate 2:00 Superman hold
https://youtu.be/tYMHYWVvFjs?si=vIYKupygRHLSTbmJ
Tuesday, June 24
Warm-up: 5-4-3-2 strict press (empty barbell) + DB deadlift + DB hang power clean (2 @ light weight) + thread the needle w/ thoracic rotation/side + scorpion stretch/side + reverse lunge w/ knee drive/side
Strength:
In 15:00, complete the following -
5:00 EMOM (0:00-5:00) - 3 strict press
5:00 EMOM (5:00-10:00) - 2 push press
5:00 EMOM (10:00-15:00) - 1 jerk (push or split)
*Start light and slowly build each set, or every couple of sets, as able
WOD:
10:00 EMOM -
5 DB deadlift
4 DB alt reverse suitcase lunge
3 DB hang power clean
2 DB push press
*Suggested DB weight for all movements = 2 @ 50/35 or 40/25 or 30/15
Accessory:
Tabata alternating DB bicep curl @ light to moderate weight
Wednesday, June 25
Warm-up: 8-6-4 bench press (start light and build to 50% 1RM) + banded pull-apart + pvc pass through + 1-arm ring row/side + alt pistol squat to bench + supine toes-to-rig
Strength:
Every :90 x8 (12:00) -
3 bench press @ 50, 55, 60, 65, 70, 75, 80, 85% 1RM respectively
WOD:
18:00 EMOM for total reps -
Max pull-up or ring row
Moderate pace row, bike, or ski
Max toes-to-bar, knees-to-elbow, or v-ups
Moderate pace row, bike, or ski
Max alt pistol squat
Moderate pace row, bike, or ski
*Score is sum of pull-up + toes-to-bar + pistol squat reps; mins 2, 4, 6 = recovery
Accessory:
Accumulate 3:00 weighted plank @ moderate weight
Thursday, June 26
Warm-up: 15:00 AMRAP - 4 inch worm w/ push-up + 6 back squat (start light and build to 80% 1RM) + 8 alt box step-up + 10 upward to downward dog flow
Strength:
In 12:00, superset the following x3 (2:00 rest between supersets) -
4 back squat @ 80% 1RM
Max back squat @ 50% 1RM
WOD:
For time -
30 box jump over or step-over (24/20 in)
60 sit-up
30 box jump over or step-over (24/20 in)
Accessory:
Superset x3 (:60 rest between supersets) -
8/side single leg RDL @ moderate weight
8/side single leg glute bridge w/ foot elevated @ moderate weight
Friday, June 27
Warm-up: 2 rounds - 1 Turkish getup/side (light) + 4/side DB snatch (light) + 8 bootstrapper + 10 banded snow angel + 12 alt groiner + :30 easy jump rope
Strength:
In 15:00, superset the following x3 (2:00 rest between supersets) -
2/side Turkish getup @ light to moderate weight
10-15 banded row from side plank, :01 pause in back position
WOD:
For time -
100-80-60-40-20
Double under (or 200-160-120-80-40 singles)
10-8-6-4-2
Alt DB snatch (70/50 or 50/35 or 40/25)
Accessory:
Accumulate 50-100 banded skull crusher
https://youtu.be/if3qhe8FNW0?feature=shared
Saturday, June 28
Warm-up: 2 rounds - 12 banded lat pulldown + 10 alt shoulder tap from HS or plank + 8 kip swing + 6 push-up to pike + 8 med ball thoracic extension w/ plate https://youtube.com/shorts/6_-aSO2k7uY?si=UxN23YvlrtBaiZcR
Strength:
9:00 EMOM -
30-ft handstand walk or :30-:60 handstand or core work
:30-:45 hollow rocks
Rest
WOD:
25:00 AMRAP @ steady pace -
200 meter run
10 burpees, up downs, or hand release push-up
5 bar muscle-up or 10 pull-up
Accessory:
3x10-15/side deficit clamshell
Monday, June 16 - Saturday, June 21
Monday, June 16
Warm-up: 2:00 easy row, bike, or ski directly into 8-6-4 snatch pull + snatch high pull + muscle snatch + pvc pass through + upward to downward dog flow + cat cow
Strength:
In 15:00, complete the following -
5:00 EMOM -
3 power snatch
-Directly into-
5:00 EMOM -
2 power snatch
-Directly into-
5:00 EMOM -
1 power snatch
*Reps should be touch and go; athlete can build each round, or every few rounds, or can stay light to moderate for all reps and work on form.
WOD:
Every :90 x10 (15:00) for total meters -
:30 row, bike, or ski sprint
*Focus on speed and power (e.g., long, strong pulls instead of short, fast strokes)
https://youtube.com/shorts/iBuUIBeN08k?si=uf0M0rbOrMWQB4Pq
Accessory:
3x10/side banded open book stretch
https://youtube.com/shorts/_2iQhZaUXd0?si=BlJVncBcOggiLaA9
Tuesday, June 17
Warm-up: 15:00 AMRAP - 5 bench press (start w/ empty barbell) + 10 supine toes-to-rig + 12 alt scorpion stretch + 10 alt reverse Samson + 5 push-up to pike
Strength:
Every :90 x8 (12:00) -
3 bench press (start @ 50% 1RM and build 5% each round if possible) :
WOD:
For time -
40 toes-to-bar, knees-to-elbow, or v-ups
40 DB/KB goblet lunge
40 KB swing
40 DB/KB goblet lunge
40 toes-to-bar, knees-to-elbow, or v-ups
*Suggested DB/KB weight = no heavier than 53/35
Accessory:
Accumulate 60-100 banded tricep pulls
https://youtu.be/HXia-KuaBu4?si=gKiCozkPGApKkPcv
Wednesday, June 18
Warm-up: 8-6-4 deadlift + hang power clean + front squat (empty barbell) + alt Cossack squat + thoracic rotation/side from runners lunge + :30 easy jump rope
Strength:
In 14:00, complete the following x5 (:90 rest between rounds) -
5-4-3-2-1
Deadlift + hang power clean + front squat (start light and build to challenging complex if able)
*For example, athlete completes 15 unbroken reps in round 1 and 12 in round 2
WOD:
10 rounds for time -
10 wall ball (20/14 or 14/10)
30 double under or 60 singles
Accessory:
Tabata hollow rocks (banded if possible)
https://youtu.be/tWNv7pCaVA4?si=AC-0YeHQV9gx_RQb
Thursday, June 19
Warm-up: 2 rounds - 12 alt box step-up + 10 ring row, slow tempo + 12 banded pull-apart + 10/side thread the needle w/ thoracic extension + 12 alt hamstring scoop
WOD:
32:00 EMOM -
12 box jump (24/20 in or lower)
200 meter run (scale to 100)
Max bar muscle-up or pull-up
Rest
12 burpees or up downs
20 sit-ups
Max row, bike, or ski meters
Rest
Accessory:
3x10 reverse hyper @ light to moderate weight (:60 rest between sets)
https://youtube.com/shorts/5Z2iTnhb5qM?si=YsVQ9JA1NTKY5hUG
Friday, June 20
Warm-up: 15:00 AMRAP - 5 back squat (light) + 10 alt thoracic reach from low squat + :30 alt shoulder tap from HS or plank + 10 alt groiner + 5/side KB hip opener stretch
https://youtube.com/shorts/BGh5pktXpiM?si=hJm4dY3OiP9sR39B
WOD:
In 35:00, complete the following @ steady pace -
10-9-8-7-6-5-4-3-2-1
Back squat (start light and slowly build to challenging single if possible)
After each round, alternate between -
Round 1: Max distance unbroken handstand walk (1x) or :30-:60 handstand work
Round 2: 10-15 leg raises from front support on rings, dip handles, or boxes (scale to tuck-up from front support)
https://youtu.be/RJJnOpZBLBs?si=lClz_kx4CXaPYqiR
https://youtube.com/shorts/KwlhQKJL0Pg?si=1sJ61PZiMs2OJECU
https://youtu.be/Y_FRQ4n_mCc?si=YItM-qW5VPEOupYy
Accessory:
3x8-10/side single leg hip thrust @ challenging weight (:60 rest between rounds)
Saturday, June 21
Warm-up: 15:00 AMRAP - :30 work on gymnastics skill of choice + 5 inch worm w/ push-up + 10 banded snow angel + :30 high knees + 10 dynamic tabletop stretch
https://youtu.be/sTvekaq6vOU?si=jTuzNF_0ioKn0qDN
https://youtube.com/shorts/G8cesICBo-U?si=Hi-FOTFLQIA7PU9x
Strength:
9:00 EMOM -
:30-:60 work on gymnastics skill of choice
12-16 alt DB plank pull through (feet elevated if possible) @ moderate weight
Rest
WOD:
In 25:00, complete the following @ steady pace (zone 2) -
50-40-30-20-10
Push-up
1,000-800-600-400-200
Row, ski or run meters
Accessory:
3x21 bicep curl series (55/45 or 45/35)
Monday, June 9 - Saturday, June 14
Monday, June 9
Warm-up: 2 rounds - 8 alt shoulder tap from HS or plank + 10 pvc pass through + 8 wall ball thruster (light) + 10 alt scorpion stretch + 8 cat cow + 10 alt hamstring scoop
Strength:
Every :90 x4 (12:00) -
:30-:60 Russian twist w/ wall ball (20/14 or 14/10 or 10/6)
30-ft HS walk (1x) or :30-:60 pike up from rower or alt shoulder tap from plank
WOD:
Complete the following for time -
30 wall ball (20/14 or 14/10 or 10/6)
20 1-arm alt DB hang clean and jerk (50/35 or 40/25 or 30/15)
10 calorie row, bike, or ski
-:60 rest-
30 1-arm alt DB hang clean and jerk (50/35 or 40/25 or 30/15)
20 calorie row, bike, or ski
10 wal ball (20/14 or 14/10 or 10/6)
-:60 rest-
30 calorie row, bike, or ski
20 wall ball (20/14 or 14/10 or 10/6)
10 1-arm alt DB hang clean and jerk (50/35 or 40/25 or 30/15)
Accessory:
Tabata Copenhagen plank rotations (4 rounds/side)
https://youtu.be/p8hMXmel7lE?si=dYr8VZT5gDXlbQ8u
Tuesday, June 10
Warm-up: 15:00 AMRAP - 5 deadlift (start light and build toward 75% 1RM) + 8 push-up to pike + 10 alt quad stretch + 8 alt Cossack squat + 10 pvc pass through
Strength:
In 14:00, superset the following x3 (2:00 rest between supersets) -
5 deadlift @ 75% 1RM
10-15 deadlift @ 50% 1RM
WOD:
4 rounds for total push-up reps -
400 meter run
Max unbroken push-ups
*Strive for solid push-up reps - chest toward ground (thighs off) + arrow shaped arms
Accessory:
3x10 hamstring curls @ moderate weight
Wednesday, June 11
Warm-up: 2 rounds - 10 alt single leg v-up + 5 kip swing + 10 alt box step-up + 5/side 1-arm ring row (2-2-2 tempo) + 10 alt renegade row (light) + :30 jump rope
Strength:
In 15:00, superset the following x3 (2:00 rest between supersets) -
6 strict pull-up @ 2-2-2 tempo
12 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
25 banded face pull
WOD:
15:00 AMRAP -
6 box jump over or step-over (24/20 in or lower)
9 toes-to-bar, knees-to-elbow, or v-ups
30 double under or 60 singles
Accessory:
3x10 incline DB bicep curls (2 @ moderate weight)
https://youtu.be/aG7CXiKxepw?si=AZIvBzoNXczM69s7
Thursday, June 12
Warm-up: 15:00 AMRAP - 5 bench press (start light and build toward 80% 1RM) + 10 banded forward raise + 10 alt reverse Samson + 15 banded pull-apart
Strength:
In 14:00, superset the following x3 (:90 rest between supersets) -
6 bench press @ 80% 1RM, or challenging (but doable) weight
12 DB shoulder front raise (2 @ light to moderate weight)
24 banded chest flys (light)
WOD:
20:00 EMOM -
12 DB suitcase lunge (2 @ 50/35 or 40/25 or 30/15)
16 KB swings (53/35 or 40/25 or 35/20)
20 sit-up
Rest
Accessory:
3x10/side DB external rotations @ light weight
https://youtu.be/WwyuTrmFPKY?si=pVx8QTFnBOd6f_jy
Friday, June 13
Warm-up: 5-4-3-2 power clean (start w/ empty barbell and build to 60% 1RM) + inch worm w/ push-up + thoracic rotation/side from runners lunge + :30 wrist rockers
WOD:
30:00 row, bike, ski or run @ steady pace (zone 2) -
Every 5:00, starting @ 5:00
10-8-6-4-2
Power clean @ 60, 65, 70, 75, 80% 1RM respectively
(reps don’t need to be unbroken)
Accessory:
Accumulate 50-60 alternating landmine oblique rotations @ moderate weight
https://youtu.be/4dGj7rES9pY?si=Ll4fo3FhhtDYrB9T
Saturday, June 14
Warm-up: 8-6-4-2 supine toes-to-rig + back squat (start light and build to 65% 1RM) + banded snow angel + thoracic opener on med ball + figure-4 stretch w/ rotation https://youtu.be/RGKSvvjzMzI?si=yRRqpvfViRggy-rq+
WOD:
40:00 EMOM -
5 bar muscle-up or 10 pull-up
10 burpees
Max prone tuck-up (weighted if possible)
Rest
5 back squat @ 65% 1RM
15/10 calorie bike
Max alternating knee-to-elbow from plank
Rest
https://youtube.com/shorts/LT25--fKnqg?si=Rvc4or0lSpxdDbE8
https://youtube.com/shorts/_EtH7YMTT40?si=ZgDwgUZzybJzY__i
Accessory:
1:00/side banded hamstring stretch
1:00/side banded hip flexor stretch
Monday, June 2 - Saturday, June 7
Monday, June 2
Warm-up: 8-6-4-2 bench press (start w/ empty barbell and build to 60% 1RM) + 1-arm ring row/side + push-up to pike + pvc pass through + scorpion stretch/side + KB alt gorilla row (2 @ light weight)
Strength:
In 18:00, superset the following x4 (:90 rest between supersets) -
5 bench press (@ 60, 65, 70, 75% 1RM respectively)
10 DB bent-over reverse fly (2 @ moderate weight)
16 alt KB gorilla row (2 @ 70/53 or 53/35 or 40/25)
WOD:
12:00 EMOM for total reps -
:40 max pull-up
:40 max hand release push-up
Rest
Accessory:
3x 21 bicep curl series @ 45/35 - 7 bottom to half + 7 half to top + 7 full (:60 rest between sets)
Tuesday, June 3
Warm-up: 15:00 AMRAP - 10 alt pistol squat to bench + 5 hang power clean (start light and build to WOD weight) + 10 banded good morning + 5/side thoracic rotation from runners lunge
WOD:
25:00 EMOM (w/o minute of rest) or 30:00 EMOM (w/ minute of rest) -
15 KB swing (53/35 or 35/20)
10 alt pistol squat
5 hang power clean (start @ 155/105 or 105/75 or 85/55 and build by 5% each round if desired)
10 box jump or alt step-up (24/20 in or lower)
15 sit-up (weighted or GHD if possible)
Rest (optional)
Accessory:
1:00/side figure-4 stretch on wall + 1:00/side hamstring stretch of choice
Wednesday, June 4
Warm-up: 5-4-3-2 push jerk (start light and build to 55% 1RM) + inch worm w/ push-up + thread the needle w/ thoracic rotation/side + :30 easy jump rope
Strength:
Every 2:00 x5 (10:00) -
10-8-6-4-2
Push jerk @ 55, 60, 65, 70, 75% respectively
https://youtu.be/V-hKuAfWNUw?si=68CNrrUOMpmMFyuL
WOD:
In 20:00, complete the following for total calories -
Every 2:00 x4 (8:00) -
60 double under or 120 singles
Max bike calories
-4:00 rest-
Every 2:00 x4 (8:00) -
3 wall walk
Max calorie row or ski
Accessory:
Accumulate 50-75/side banded oblique rotations (w/ wall ball if desired)
https://youtu.be/JnnxOLdLvuc?si=SmEziTFWA623DAWp
https://youtube.com/shorts/ejUiMj2_D9c?si=g7XtzMHRX7jmzlHx
Thursday, June 5
Warm-up: 8-6-4 back squat (start w/ empty barbell) + supine toes-to-rig + banded snow angel + alt hamstring scoop + alt reverse Samson + :30 banded glute bridge
Strength:
In 16:00, superset the following x5 (:90 rest between supersets) -
3 back squat (start light and build to RPE 8/10 if possible)
6-9/side weighted glute bridge, foot elevated (moderate weight)
WOD:
10:00 AMRAP -
15 toes-to-bar, knees-to-elbow, or v-ups
15 wall ball (20/14 or 14/10 or 10/6)
Accessory:
Superset the following x3 (:60 rest between supersets) -
10 GHD hip extensions + :30 Sorenson hold
Friday, June 6
Warm-up: 15:00 AMRAP - 5 snatch pull + 5 snatch high pull + 5 muscle snatch (light) + 1/side Turkish getup (light) + :30 tabletop stretch + :30 warm up for gymnastics skill
Strength:
In 16:00, complete the following x4 (:90 rest between sets) -
2/side Turkish getup @ moderate weight
:30-:60 work on gymnastics skill of choice
WOD:
3 rounds for time (2:00 rest between rounds) -
200 meter run
X power snatch
200 meter run
———-
Round 1: 12 power snatch @ 95/65 or 65/45 or 45/35
Round 2: 9 power snatch @ 115/85 or 85/55 or 65/45
Round 3: 6 power snatch @ 135/95 or 105/75 or 85/55
Accessory:
Accumulate 30-40 prone T raises, :01 pause @ top
https://youtu.be/yejKRcxeH90?si=h2YEDsbjbZPsQVtp
Saturday, June 7
Warm-up: 15:00 AMRAP - 4 front squat + 4 alt front rack lunge (start w/ empty barbell) + 6 DB deadlift + 6 DB hang power clean (2 @ light weight) + 8 bootstrapper + 8 alt thoracic reach from low squat + :20/side couch stretch
Strength:
WOD:
In 35:00, complete the following -
15:00 EMOM -
12/9 calorie row or ski
10-12 front squat (135/95 or 95/65 or 65/45)
12/9 row or ski
10-12 alternating front rack reverse lunge (135/95 or 95/65 or 65/45)
Rest
-5:00 rest-
15:00 EMOM -
12/9 cal bike
10-12 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
12/9 cal bike
10-12 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
Rest
Accessory:
3x10/side deficit clamshells from red mats (:60 rest between sets)
Monday, May 26 - Saturday, May 31
Monday, May 26
Warm-up: 200 meter easy jog (1x) directly into 3 rounds - 10 alt thoracic reach from low squat + 5 push-up to pike + 10 bootstrapper + 5/side 1-arm ring row + 10 alt Cossack squat + 10 pvc pass through
Murph
For time -
1 mile run
100 pull-up
200 push-up
300 air squat
1 mile run
(Wear weighted vest if desired)
*Partition reps as follows -
20 rounds -
5 pull-up
10 push-up
15 air squat
OR
10 rounds -
10 pull-up
20 push-up
30 air squat
**Scaling ideas - complete ½ Murph instead of full; row, bike, or ski instead of run; sub ring rows for pull-ups; sub cable tricep pulls for push-ups
Tuesday, May 27
Warm-up: 2 rounds - :30 cat cow + 8 plate thoracic opener on med ball + 10 supine toes-to-rig + :30/side pigeon stretch + 8/side scorpion stretch + 10 alt quad stretch
WOD:
In 30:00, complete the following @ steady pace (zone 2) -
5,000 / 4,000 meter row or ski (scale to 3,000 / 2,000) OR 300/240 cal bike (scale to 200 / 120)
Every 3:00, starting @ 3:00 - 15 sit-up
*If you I want to use various machines between sit-ups, just complete 30:00 AMRAP so you don’t have to math :)
Accessory:
Tabata banded row from side plank
https://youtu.be/K1GWnZ-RDPw?si=DHvNjfPPnJ79aSvQ
Wednesday, May 28
Warm-up: 15:00 AMRAP - 5/side 1-arm DB OH walking lunge (light) + 10 banded snow angel + 5/side banded single leg RDL + 10 prone pvc behind the neck press
https://youtu.be/F_n0S9kUNT4?si=Cg7LTsAzAc3OrbGn
Strength:
On a 40:00 running clock -
In 12:00, superset the following x3 (:90 rest between supersets) -
16-12-8
Alternating DB renegade row (2 @ moderate weight)
DB 1-arm overhead walking lunge (8-6-4/side) @ moderate weight
————
100-ft/side 1-arm KB/DB Farmers carry, moderate to heavy weight (1x)
https://youtu.be/cVbg1QgIjwA?si=rX28BMB02R92Bsks
————
In 12:00, superset the following x3 (:90 rest between supersets) -
16-12-8
DB chest-supported lat kickback (2 @ light to moderate weight)
KB single leg deadlift (8-6-4/side) @ light to moderate weight
————
100-ft/side 1-arm KB/DB Farmers carry, moderate to heavy weight (1x)
————
In 12:00, superset the following x3 (:90 rest between supersets) -
16-12-8
DB lat pullover @ moderate weight
DB banded hip thrust @ moderate weight
https://youtu.be/vP-iYcLRApo?si=yCNv1imlu4YCXM8Z
————
100-ft/side 1-arm KB/DB Farmers carry, moderate to heavy weight (1x)
Accessory:
Accumulate 1:00 tabletop stretch + 1:00/side banded hamstring stretch
Thursday, May 29
Warm-up: 8-6-4 clean pull + clean high pull + muscle clean + alt elbow punch from front rack (light) + alt hamstring scoop + banded good morning + :30 easy jump rope https://youtu.be/3CcSy1ZqQ40?si=tH-tbW-3AJzGhs-4
Strength:
9:00 EMOM -
3-5 power clean, warming up to WOD weight
8-10 barbell ab rollout https://youtube.com/shorts/lpXOnRMBp5A?si=5j4PXfv6_zr1SPsf
Rest
WOD:
For time -
2 rounds -
50 double under or 100 singles + 5 power clean
-:60 rest-
2 rounds -
40 double under or 80 singles + 4 power clean
-:60 rest-
2 rounds -
30 double under or 60 singles + 3 power clean
-:60 rest-
2 rounds -
20 double under or 40 singles + 2 power clean
-:60 rest-
2 rounds -
10 double under or 20 singles + 1 power clean
*Suggested barbell weight for all power clean reps = 185/135 or 135/95 or 95/65
Accessory:
3x10/side DB external rotation @ light weight
https://youtu.be/WwyuTrmFPKY?si=1TBkMtfeWk6etMJf
Friday, May 30
Warm-up: 15:00 AMRAP - :30 warm-up for gymnastics skill or barbell lift of choice + 10 supine toes-to-rig + 8 alt groiner + 6 alt DB snatch (light) + 4 inch worm w/ push-up
Strength:
In 14:00, work on gymnastics skill of choice or barbell lift of choice
WOD:
For time -
30-24-18
Toes-to-bar, knees-to-elbow, or v-ups
20-16-12
Lateral burpees over DB
10-8-6
DB snatch, alternating (75/50 or 50/35 or 40/25)
Accessory:
Accumulate 30-50 prone shoulder lift-offs (each lift counts as 1 rep)
https://youtube.com/shorts/lCNcSFQ7oWk?si=WXLsJr3l6KNFLoUP
Saturday, May 31
Warm-up: 5-4-3-2-1 back squat (start light and build to 70% 1RM) + barbell thruster (light) + upward to downward dog flow + figure-4 stretch/side w/ rotation
https://youtube.com/shorts/QfMX1s6nD0s?si=0_yta_gP8CHr_JyE
Strength:
Every 2:00 x6 (12:00) -
6 back squat @ 70% 1RM
WOD:
For time -
10-8-6-4-2
Thruster (135/95 or 95/65 or 65/45)
400 meter run after each round
Accessory:
Complete 3 rounds of 1 of the following 3 options (:60 rest between rounds) -
Max distance unbroken handstand walk
:30-:60 alt shoulder tap from handstand on wall or plank
10-15 pike-up from rower