Warm Up

2 Rounds:

  • 200m Easy Row
  • 10 Air Squats
  • 10 Sit-ups
  • 10 Alternating Reverse Lunges
  • 20-second Plank

WOD

4-Person Team WOD (40 min AMRAP)

ELITE

8000m Row

While the row is in progress, complete:

  • 5 Single Dumbbell Devil Press (50/35)
  • 10 Goblet Squats (50/35)
  • 10 Sit-Ups

COMPETITIVE

8000m Row

While the row is in progress, complete:

  • 5 Single Dumbbell Devil Press (35/25)
  • 10 Goblet Squats (35/25)
  • 10 Sit-Ups

PERFORMANCE

8000m Row

While the row is in progress, complete:

  • 5 Single Dumbbell Devil Press (25/15)
  • 10 Goblet Squats (25/15)
  • 10 Sit-Ups

Flow:

1 athlete on the rower
3 athletes on the floor

Rotation:

The 3 athletes on the floor each complete 1 full round (5/10/10)
Once all 3 athletes have completed their round, rotate the rower
The athlete coming off the row joins the floor
One athlete from the floor moves to the row

– Repeat this cycle continuously

Once the 8000m row is complete:

All 4 athletes move to the floor
Continue completing rounds in the same fashion (1 round each, rotating through)

Finishing the row gives the team an advantage with 4 athletes contributing to the work instead of 3.

Stimulus Points

Consistent pacing on the row while the floor keeps turning over smoothly. Short, repeatable efforts. The goal is no drop-off between rounds. Once the row is done, the pace should noticeably pick up with all four athletes in the rotation.

Cool Down & Dismissal

Hold each 30–45 sec:

  • Quad Stretch (Hip Flexors)
  • Child’s Pose with Reach (Shoulders + Lats)
  • Seated Forward Fold (Hamstrings + Low Back)
  • Supine Twist (Spine Reset)