ROWING EFFICIENCY WORK
Set 1:15 pulls on the rower (easy pace)
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)
V-UP REVIEW
Double leg
Single leg / Alternating
Knee tuck ups
WORKOUT PRIMER
2 rounds:
5-cal row
3 V-ups or chosen scale
RX
50-40-30-20-10:
Calorie row
10-20-30-40-50:
V-ups
– Move back and forth between movements; ie: 50 cal, 10 v-ups, 40 cal, 20 v-ups, etc.
INTERMEDIATE
50-40-30-20-10:
Calorie row
10-20-30-40-50:
Tuck-ups
– Move back and forth between movements; ie: 10 cal, 10 tuck-ups, 40 cal, 20 tuck-ups, etc.
BEGINNER
40-30-20-10:
Calorie row
1:00-:45-:30-:15
Cumulative hollow hold
– Move back and forth between movements.
INTENDED STIMULUS
13:00-18:00.
Move back and forth between the row and V-ups.
Expect movement interference; midline fatigue will transfer over to the row.
Athletes should maintain a consistent pace without a lot of rest time.
Accumulate:
For load and quality:
14 Turkish get-ups/arm
– Increase load as you are able.
1 set:
:30 hamstring stretch/leg
:30 sit and reach (straddle)
:30 cobra stretch
3 minutes
Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
1 set:
10 alternating spiderman stretches
5 push-ups to down dog
3 burpees
10 air squats, slow and controlled
5 push-ups to down dog
3 burpees
10 reverse lunges
5 push-ups to down dog
3 burpees
10 single-leg squats or air squats
KB Windmill
2×3 each side