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Ready For Anything Warmup

April 02, 2014

We’re still putting our thoughts together on the Open, see but here is something I wanted to share

The Ready For Anything warmup

The rower is an excellent tool to get warmed up, and throughout the Open I would use it a lot to get my heart rate up, my lungs opened and a sweat going.  At the same time, I didn’t feel like this would wear me out for whatever was coming next.  It takes 9 minutes.

Part 1

Row easy for 3 minutes.  You can build to moderate pace here.

Part 2

2 Rounds

Row hard for 30 seconds

Row easy for 30 seconds

Part 3

2 Rounds

Row very hard for 20 seconds

Row easy for 40 seconds

Part 4

2 Rounds

Row as hard as you can for 15 seconds

Row east for 45 seconds

If you want to row easy for another minute and take it to 10 minutes,




Clean and Jerk

Build to a heavy single in 20 minutes


10 Shoulder to Overhead 135/95

50 Doubleunders

8 Shoulder to Overhead 135/95

40 Doubleunders

6 Shoulder to Overhead 135/95

30 Doubleunders

10 Shoulder to Overhead 135/95

20 Doubleunders

2 Shoulder to Overhead 135/95

10 Doubleunders

10 minute cap

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