Friday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 BP Russian twist
:10 Rest
:20 Scorpions
AMRAP 7:
P1: 200-m run
P2: Max-meter row
Warm-up
Warm-up
ROWING EFFICIENCY | 8:00
Set 1: 15 pulls on the rower (easy pace set din)
Set 1: 15 pulls on the rower (easy pace set din)
Set 2:15 pulls on the rower (18-20 strokes-per-minute pace)
Set 3: 15 pulls on the rower (22-24 strokes-per-minute pace)
Set 4: 15 pulls on the rower (26-30+ strokes-per-minute pace)
Warm-up
Warm-up
EARN IT | 1:00
Start a clock for 1:00.
1 set:
Max burpees. If any athlete doesn’t complete 18- 20 burpees, scale down the reps in the workout.
Start a clock for 1:00.
1 set:
Max burpees. If any athlete doesn’t complete 18- 20 burpees, scale down the reps in the workout.
Metcon
Metcon (Time)
RX (30-36 Minutes)
3 rounds each for time with a partner:
400/500-m row
21 burpees
400-m run
3 rounds each for time with a partner:
400/500-m row
21 burpees
400-m run
INTERMEDIATE
Same as Rx’d
BEGINNER
3 rounds each for time with a partner:
200/250-m row
12 burpees
200-m run
Cool Down
2-3 sets: 2:00-3:00 minutes
:30 alternating standing Figure 4 stretch
:30 standing hamstring stretch/side
:30 alternating standing Figure 4 stretch
:30 standing hamstring stretch/side
Today’s workout is aerobic and is intended to be treated like a sprint. We want athletes to give 85-90% effort from the beginning and try to repeat that effort each round.
While one partner is working, the other is resting. This means they will likely be working as long as they’re resting. The rest should give the athletes enough time to almost fully recover before the next round.
Each round should take between 5:00 and 6:00. No round should take longer than 6:00.
If the partner option for today doesn’t work, have athletes rest 3:00 between each round.