“Shipwreck” CT Class WOD
- 5 Rounds For Time:
- 500 Meter Row
- 10 Sandbag Cleans (50/35)
- 16 Sandbag Reverse Lunges (50/35)
- 24 AbMat Sit-ups
Scaling: In this 5 round for time workout, athletes will choose a sandbag weight that they are confident completing each set of reverse lunges unbroken. These are alternating repetitions, 8 per side, with the sandbag placed in the back rack like a barbell.
However, the type of sandbags you have will determine the type of cleans/lunges that are performed. If the gym is equipped with more of a spherical strongman style bag, the cleans can be performed as alternating reps to the shoulder and the lunges can be performed with the bag held in a bear hug position.
For the longer cylindrical bags, cleans will be performed just like a barbell clean and lunges will be performed with the bag across the back like a barbell. Teaching points will be centered around the latter. If unable to use sandbag, complete workouts with a 75/55 barbell.
If athletes are to break anywhere, the cleans are a great place since they come back down to the ground each time. Once the bag is to the back for the lunges, might as well keep it there without dropping.
Athletes can move at a pace on the rower that allows them to knock out this good work on the bag. With 2,500 meters of rowing, this will likely be something 10-15 seconds slower than their 2k pace. The sit-ups at the finish of each round is a great opportunity for athletes to move through at a steady pace and catch their breath for the next three movements.