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"Hot Water" Class WOD

1.3K 25
  • AMRAP in 10 minutes
  • “Hot Water”
  • 250 Meter Row
  • 15 Push-ups

Simple couplet today of rowing and push-ups. The big focus here is making sure push-ups look flawless. We can bring the number of reps down or elevate the hands onto a box or a bench to accomplish that. Similar to “Strict Nicole,” a modified version of the Girls benchmark workout “Nicole,” athletes can expect to have somewhere between 6-8 attempts on the push-ups. Ideally this is a variation that they can complete in 1-2 sets per round. The workout is scored and rounds + reps, with every 50 meters on the rowing counting as one rep. Therefore, 20 repetitions total per round. Although many gyms do not run classes on Sunday, we will provide structure here for those who run classes or Open Gym formats.

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Strategy: The pace on the row today is determined by how comfortable athletes are with the push-ups. We’ll say as a ballpark number that athletes will have somewhere between 6-8 attempts on push-ups, meaning that they will finish somewhere around 90-120 push-ups total. If that is a large number for them, athletes can consider taking a break or two from early on to prevent redlining later in the workout. However, they will get about a minute rest from pushing while on the rower. Play it by ear and listen to the body. Breaking before failure better ensures those sets are still there later in the workout.
Source: wodwell.com
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