3 minutes Rowing Running Biking
Over All Dynamic Body Activation ( ankles, calves ,lower back )
"Tabata " Core Alternate 8 Sets of :
:20 Bicycle sit ups
:10 Rest
:20 Windshield wipers
2 sets of:
:20 jump rope
5 staggered stance good mornings/leg
10 alternating scorpion stretches
15 alternating jumping lunges
1 set:
15 pulls on the rower (easy pace)
1 set:
At 10-12 strokes per minute pace,
15 pulls on the rower (10-12 strokes per minute pace)
1 set:
At 12-15 strokes per minute pace,
15 pulls on the rower (12-15 strokes per minute pace)
1 set:
At 15-20 strokes per minute pace,
15 pulls on the rower (15-20 strokes per minute pace
1 set:
15 pulls on the rower (athletes choice of pace)
30 double-unders or :30 double-unders
3 rounds for time:
800/1,000-m row
– After each round perform 2 double-unders for each stroke taken.
INTERMEDIATE
3 rounds for time:
800/1,000-m row
– After each round perform 1 double-under for each stroke taken.
BEGINNER
3 rounds for time:
800/1,000-m row
– After each round perform 3 single-unders for each stroke taken.
17:00-23:00.
Keep stroke rate down. Aim for 15-20 strokes per minute.
Spend no more than 4:30 on the rower in each round.
Spend no more than 3:00 completing a set of double-unders.
Athletes should be able to complete 30 double-unders in :30 to take the double-unders on as Rx’d.