Grog Bowl
10-9-8-7-6-5-4-3-2-1
Workout Details
For Time:
Buy-In: 1,200 meter Row
Then, wear a Weight Vest (20/14 lb):
↳ 45/25 lbs (20/11 kg)
every rest
Remove the Weight Vest and complete 10-9-8-7-6-5-4-3-2-1 reps of:
↳ 70/53 lbs (32/24 kg)
↳ 70/53 lbs (32/24 kg)
24/20 in, each side
Then, wear a Weight Vest (20/14 lb):
↳ 45/25 lbs (20/11 kg)
every rest
Cash-Out (no Weight Vest): 1,200 meter Row
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Start with a steady pace on the row, aiming for a consistent stroke rate to conserve energy for later rounds.
- 2For the weight vest carries, focus on maintaining a straight back and engaged core to reduce the risk of injury.
- 3Keep air squats unbroken, but use them as a recovery period between other movements.
- 4When transitioning to the higher rep kettlebell deadlifts, consider breaking the set into smaller chunks to maintain form.
- 5Practice efficient transitions between movements to minimize downtime and keep the intensity up.
Safety Considerations
Technical Focus
Ensure proper lifting mechanics during deadlifts and carries to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Row - 3 min(Start at a moderate pace)
Mobility Work:
- Hip Flexor Stretch - 30 sec each side(Focus on opening the hips)
- 10 Shoulder Dislocates(Use a band or PVC pipe)
- Back Stretch - 30 sec(Emphasize back extension)
Activation Mini-WOD:
2 rounds- 10 Air Squat(Focus on depth and form)
- 5 Single Kettlebell Deadlift(Use a light kettlebell to practice proper form)
- 20 meters Plate Carry(Engage your grip and maintain posture)
Scaling Options
Intermediate
Reduce weights and distances for carries.
- 1
single plate pinch carry
Weight: 35/20 lbs (/ kg)
- 2
single kettlebell deadlift
Weight: 55/40 lbs (/ kg)
- 3
farmers carry
Weight: 55/40 lbs (/ kg)
Scaled
Use significantly lighter weights and reduce distances.
- 1
single plate pinch carry
Weight: 25/ lbs (/ kg)
- 2
single kettlebell deadlift
Weight: 35/26 lbs (/ kg)
- 3
farmers carry
Weight: 35/26 lbs (/ kg)