We’ve already talked about ways to make your rowing more efficient and how to get through wall balls more easily, but let’s look at Open workout 19.1 a little more closely. Here’s some more helpful advice from The Progrm on strategy for the first Open workout.

The Key Takeaways

Your Warm-Up

(1) Spend around 20 to 30 minutes warming up. Begin with your ankles, before moving on to your hips.

(2) Then, spend approximately five minutes working up to the rowing pace you want to maintain for the workout. This should be something you can comfortably keep throughout the AMRAP. Refer to the below chart for guidance.

(3) Lastly, do:

3 rounds of

• 10 wall balls
• 10-cal. row

Rest for two to five minutes, and then go for 19.1.

The Workout

This is a marathon — not a sprint. Thus, your pacing is crucial. You should finish harder than you start, so be sure you’re conserving energy earlier in the workout.

For the row, start with a few short, quick pulls of the handle before going into the full pull.

Aim to do the wall balls unbroken.

Transitions matter! Keep your rower near your wall ball station, and move quickly between the two.

Have you done 19.1 yet? Let us know how it goes! Be sure to shop for all the Open essentials with TWL.