General Warm Up (5-12)
3 rounds
Row 1:00 (:30 easy/:20 moderate/:10 hard/sprint)
10 Spiderman Lunge Stretch
5 Shuttle Runs (50′ = 1 rep, run & back pedal)
Specific Warm Up (12-27)
Plyometrics:
Hinshaw Warm Up
*Hitlers, quad stretch, knee over hurdle, tip toes walk, heel walk, etc
+
2 back pedal, rotate and sprint (1 rotating each direction)
+
1 100m Fly start (start slow and build to sprint speed for only 20-30 meters, then slow down and run to 100m mark and back)
Rowing:
Pick Drill
+
150m Row (50m easy, 50m mod, 50m workout pace)
(27-47)
3:00 AMRAP/ 1:00 Rest x 5 rounds
400m Run (34/30 Cal Bike Option)
Max Cal Row
Goal: Allow for minimum of approx. 1:00 to row each round
*Score is total number of calories rowed
Intermediate: 300m Run (30/24 Bike Option)
Baseline: Reduction in run volume
(50-60)
1:00 Calf Smash (each leg, on KB)
1:00 Quad Smash (each leg, KB)
1:00 Couch Stretch (each leg)
(0-5)
This week thus far has been one of separation when it comes to mixing modalities. Today we keep that same flavor. Monday we went heavy, barbell only, Tuesday we went gymnastics only and today we go 2x mono structural modalities that will change your aerobic capacity. The goal is to select a run distance that gives 1:00 or close to it to row each round.