0:00-7:00

1) GENERAL WARM-UP:

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

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

250m/200m Row (Round 1: easy, Round 2: moderate, Rounds 3: hard)

15 x Air Squats

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Energy System Development: Understanding Pacing

3 Sets:

1:45 Row (allows for 15 second transition if sharing a rower)

2 minute Rest

Set 1: easy effort, conversational pace, pay attention to your estimated 500m pace

Set 2: moderate effort, one sentence, pay attention to your estimated 500m pace

Set 3: hard effort, a few words at at time, pay attention to your estimated 500m pace

*this set-up allows two people to share a rower, one person starts on row, one on rest

32:00-37:00

Set-up/transition for next section

37:00-51:00

4) MetCon: (goal 9-12 rounds total)

3 Rounds

As Many Rounds and Reps as Possible in 4 minutes:

10 x Russian KB Swings

10 x AbMat Sit-ups

—1 minute rest between rounds—

*pick up where you left off each round

Beginner: 26/18

Intermediate: 35/23

Advanced: 53/35

Sport: 70/53

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Forearm Stretch x 20 seconds each side

Ab Stretch x 20 seconds

Lying Glute Stretch x 20 seconds each side