General 5:00
:30 jumping jack
:30 alternating step up
:30 push up to pike
3 rounds
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Specific 12:00
5 row strokes (legs only)
5 row strokes (hip and arms only)
10 row strokes building power
3x 100m efforts building speed focusing on quality
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3x :20 bike intervals that practice great form (high enough hip, seat forward, no rotation through trunk, driving through mid foot on pedals)
*Build intensity each round
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1:00 row at goal pace for workout
Rest as needed
1:00 bike at goal pace for workout
RXConditioning/ Intermediate/ Baseline (30:00)
3:00 max distance row
2:00 rest
3:00 max distance bike
2:00 rest
3 rounds for max meters
*Score is total meters accumulated. (Best practices will be for athletes to record distance of each interval during 2:00 rest and bust out the calculator in your phone (that our teachers told us we’d never have access to all the time) and do some math.
DEATH BY PULL UP.
EMOM for as long as possible
5 Pull up/Ring row (strict optional)
add 2 push ups every minute.
Today is the first death by of the week. unlike the push up from yesterday, we want to add volume to see how long you can last. if you need to split the load to avoid early failure feel free to do so.
3x 10 Lateral bridge twist
Link: – YouTube
We activate the heart and the lungs today, and they will be put to the test. There is no better way to improve our cardiovascular health and performance than the line up we have today. While the goal is to push your threshold the entire time, this will be a moderately high stimulus overall due to the length of time demanded of your body to execute these movements. If you come out trying to sprint, it will not go well. For most athletes, it is better to come out a touch conservative and challenge yourself to go hard and get further on each interval.