Although this won’t be what make most athletes excited about training, this is the way to FITNESS! You want more strength? You want more endurance? You want to burn more fat? You want to have all of it and still retain muscle? You do more interval training! The more cardio respiratory and muscle stamina we build, the longer you last in strength training, the longer you sustain your high power in fast workouts and the better your results will happen everywhere!
200m Run
2 Wall Walk
10 light KB Swing
15 Air Squat
3 rounds for quality
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RXConditioning:
10x 500m 1:2 work to rest
If you’re row takes you 2:15, you should rest 4:30.
**you’re score today is you’re slowest time!!
Today is a longer aerobic/ anaerobic blend of conditioning. It will take focus and patience but it is a much more fun way to train this volume than a 5k row for time.
Intermediate and Baseline groups should make considerations for reduction in volume based on their average row abilities. If they exceed 2:35+ Row sets should be reduced between 6-8 bouts.
3-5 sets x15-30 GHD Sit up
Rest as needed and scale volume based on your ability level/ exposure. Err on the side of less is more if you are unsure.
