🟨 Mixed-Modal E2MOM (every 2 minutes on the minute)

Workout Definition

Score: For quality - no score.

Workout:

Station 1 (8 min)- Row + DB Single-Leg RDL -

• 4 rounds, every 2:00 :-

• 14/11 Cal Row- 6/leg DB Single-Leg RDL @ 50/35 lb

Station 2 (8 min) - SkiErg + DB Box Step-Over-

• 4 rounds, every 2:00 :-

• 12/9 Cal SkiErg- 12 Box Step-Overs @ 20 in, 35/25 lb DBs at sides

Station 3 (8 min) - DB Hang Squat Clean + Midline -

• 4 rounds, every 2:00 :-

• 12 Double DB Hang Squat Cleans @ 35/25 lb- 16 V-Ups

Total: 24:00 working clock + two 2:00 transition windows = 28:00 total clock.

**Athletes stay at one station for four rounds, transition for 2:00, then move to the next station.

Rx for Age Groups:

35-54: as written

55-59: Station 1: 12/9 Cal Row + 5/leg DB Single-Leg RDL @ 45/30 lb; Station 2: 10/8 Cal SkiErg + 10 Box Step-Overs @ 20 in, 30/20 lb; Station 3: 10 Double DB Hang Squat Cleans @ 30/20 lb + 14 V-Ups or Tuck-Ups

60+: Station 1: 10/8 Cal Row + 5/leg DB Single-Leg RDL @ 35/25 lb; Station 2: 8/6 Cal SkiErg + 10 Box Step-Overs @ 16 in, 25/15 lb; Station 3: 8 Double DB Hang Squat Cleans @ 25/15 lb + 12 Tuck-Ups or Sit-Ups

Athletes Notes

No notes.

Coaches Notes

Sustainable mixed-modal class workout. This is three station blocks. Each station is 4 rounds on a 2:00 clock. After Station 1 and Station 2, take a 2:00 transition window to rotate and reset before starting the next station. Keep the whole piece controlled and repeatable.

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Warm-Up

Workout Definition

First piece: Mixed-Modal E2MOMGeneral Warm-Up (8 min)2 rounds:-

• Echo Bike Swim - :30 sec hard x 3 rounds with :30 sec rest

• Hip Bridges-

• Heavy DB - 2x10 reps of single arm side shrugs

• Bird Dogs - hold for :20 sec each side x2

• 10 air squats - hold your toes at bottom and hold

• 8 DB RDLs-

• 8 sit-ups with abmat

Specific Prep (4 min)- (right before wod starts)

• 4/3 Cal Row-

• 4/3 Cal SkiErg-

• 4 DB step-overs-

• 5 double DB hang squat cleans