Sunday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
2 sets , 30 seconds on, 15 seconds off:
1) Calorie row
2) Alternating shoulder taps
3) Calorie row
4) Inchworms
ROWING EFFICIENCY
Set 1:
15 pulls on the rower (easy pace)
Focus on sitting up tall on the rower
Set 2:
15 pulls on the rower
At an 18-20 strokes-per-minute pace.
Set 3:
15 pulls on the rower
At a 22-24 strokes-per-minute pac
Set 4:
15 pulls on the rower
At a 26-30 strokes-per-minute pac
Metcon
Metcon (Calories)
5 sets:
:20 max cal./hour pace
– Rest :40 between sets
:20 max cal./hour pace
– Rest :40 between sets
Warm-up
Warm-up
PUSH UP REVIEW
1 set:
10 push-ups./ Scale options
1 set:
10 push-ups./ Scale options
Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 25:
20 push-ups
30 sit-ups
28/40-cal. row
AMRAP 25:
20 push-ups
30 sit-ups
28/40-cal. row
INTERMEDIATE
Same as Rx’d
BEGINNER
AMRAP 25:
10 push-ups
14/20-cal. row
20 sit-ups
14/20-cal. row
Cool Down
3 sets:
:30 cobra stretch
:30 pigeon stretch/leg
:30 cobra stretch
:30 pigeon stretch/leg
Complete 4-6 rounds.
Each round should take between 4:00-5:00.
Longer, moderate-pace workout. Aim for a pace that allows athletes to continuously move.
Aim to finish the row in ~2:00 each time.
Push-ups should be done in 4 sets or less for majority of the workout.
Use the sit-ups as "rest."