0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Conditioning + Core
20:00-35:00 Conditioning + Core
35:00-43:00 Transition to Endurance
43:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Seated Groin Stretch
Pigeon Stretch
Hip Openers
Specific Warm-up
2 Rounds
10/8 Calorie Row/Bike (on round of each)
30seconds Side Plank (15 sec each side)
Core Conditioning
4 Rounds for Quality
50m Double KB Front Carry
50m One up/One Down KB Carry (one overhead, one at side, switch at 25m)
12 Plate Drags (6 each way, VIDEO)
FOCUS:
Breathe, brace, great core/stability endurance work
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Every 3 minutes for 12 minutes
MEMBER SPECIFIC:
As heavy as you can on each movement as long as technique is maintained
Endurance Prep
2-3 Rounds
250/200m Row
6 MB Rotational Slams (VIDEO)
6 MB Box Step-overs
Endurance:
8-minute time block:
1,000/800m Row
AMREP with remaining time:
2 MB Rotational Slam @20/14
2 MB Box Step Overs @24/20”
4 MB Rotational Slam (VIDEO)
4 MB Box Step Overs
6,8,10…etc.
PACE GOAL: Through the round of 10-14 reps
FOCUS:
Short time frame to help push the pace. A lot of athletes move at the same pace no matter what the duration of the workout is. There is very little pacing on this, not a redline, but a hard pace
Core and lower body muscular endurance
STRATEGY:
4:30 or less for the row
Follow the ball down so you can pick up and go right into the next rep
Steady pace on the step-overs
EQUIPMENT CONSIDERATIONS:
Stagger the start by 4-5 minutes, if needed to share rowers. Time has been scheduled for this
BEGINNER: 800/600m Row, Light MB, 16/12”
SCALED: 14/10, 20/16”
Rx+: 30/20
COMP: 30/20
GO BEYOND Accessory work (optional)
Every 2 minutes for 10 minutes
250/200m Row
*middle distance row in the workout, these are sprints