0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

250m Row @easy pace

250m Row @moderate pace

250m Row @hard pace

*partner up to provide some rest in between, have them focus on what their estimated 500m pace is in the different paces, this will help them know what pace to shoot for in the conditioning

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Conditioning:

1,000/800m Row

500/400m Row

*around 1 to 1 rest…rest as long as it takes to row and/or partner up to share the rower

*1k/800 row should be between their moderate and hard pace and 500/400 should be at their hard pace or above from the warm-up

34:00-40:00

Transition for MetCon

40:00-55:00

4) MetCon:

*Run: should take no longer than 1:15 for the majority of the workout, adjust distance accordingly

*Ground to Overhead: one head of the DB must touch the ground, chest up, good leg drive to get momentum into the DB, clean & jerk or snatch, switch hands whenever you want

AMREP 15:

200m Run

10 DB Ground to Overhead

*add 10 G2OH reps each round

*Pace: Aggressive: Into the 40 G2OH, Solid: Through 30 G2OH + into run, Limit: Into 30 G2OH

*stay consistent on the run, try to not put the DB down once you begin your set, just keep switching hands when you need to

Beginner: 25/15

Scaled: 35/20

Rx: 50/35

Rx+: 70/50

55:00-60:00

5) COOL-DOWN