General Warm Up (5-15)
Rowling
Round 1- 130m (easy), Calorie Bike
R2- 145m (moderate), Air Squat x3
R3- 155m (hard), Calorie Bike
R4- 165m (sprint), Mountain Climbers x3
Specific Warm Up (15-25)
Shuttle Run:
25′ Sections
Hinshaw Warmup (hitlers, knee over hurdle, pigeon, high knees, butt kickers, cherry pickers, lateral shuffle, karaoke, etc)
+
finish with 2-3 shuttle runs (50′ = 1 rep) just to work on turn around and foot placement
RXConditioning: (28-54)
“Flow or Go”
4 rounds of: 5:00 for max reps/ 2:00 Rest
50/40 Cal Bike
10 shuttle run (25ft. out and back = 1)
Max Cal Row
*Switch the rower and bike at the start of each round. Start with the opposite erg each round.
The key here is to be able to spend around 1:00 on the final erg on average.
Intermediate:
4 rounds of: 5:00 for max reps/ 2:00 Rest
40/32 Cal Bike
10 shuttle run (25ft. out and back = 1)
Max Cal Row
*Switch the rower and bike at the start of each round. Start with the opposite erg each round.
The key here is to be able to spend around 1:00 on the final erg on average.
Baseline:
4 rounds of: 5:00 for max reps/ 2:00 Rest
25/18 Cal Bike
5 shuttle run (25ft. out and back = 1)
Max Cal Row
*Switch the rower and bike at the start of each round. Start with the opposite erg each round.
The key here is to be able to spend around 1:00 on the final erg on average.
(55-60)
:30-1:00 Couch Stretch (each side)
1:00 Calf Smash (each side)
(0-5)
Today is the flow or go for the week! Our goal is to have this session for those about to hit the Open tomorrow, or for those who don’t care about the Open, it still provides a chance for a hard training piece on a Thursday. For those looking for a “flow” session, the goal is to pick a pace and a calorie distance that allows for approximately 2:00 on the final erg. For those looking for a “go” a similar stimulus should be adjusted for, but of course your final 2:00 minutes of each working interval will look and feel much more intense than those opting for the “flow” vibe. Your score for today is the total number of calories accumulated on your SECOND erg. So you’ll simply have 4 numbers to add for the total today.