0:00-7:00

1) GENERAL WARM-UP:

3 Rounds

Quad Stretch x 20 seconds each side

Hamstring stretch x 20 seconds each side

Calf stretch x 20 seconds each side

Groin stretch x 20 seconds each side

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

100m Row (easy round 1, moderate round 2, hard round 3)

Side Planks x 30 seconds (15 seconds each side)

15:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Conditioning:

Every 90 seconds for 3 minutes (2 sets):

100m max effort row to see how low of an estimated 500m pace you can reach

*multiple people can row within the time frame

—1 minute rest—

Alternating Every Minute on the Minute for 10 minutes (5 sets):

30 seconds x Row @+5 seconds of pace from above (if you reached a 1:40 pace then row at 1:45)

40 seconds x Side Planks (20 seconds each side, weighted if you can, hold DB or Plate on top side)

*starting the focus on your 500m pace, this can help dictate paces on conditioning in the future as well as MetCons

34:00-39:00

Set-up/transition for next section

37:00-51:00

4) MetCon:

9 Rounds For Time:

7 x Russian KB Swings

5 x Box Jumps

3 x Wall Walks

*Pace: Aggressive: 10:30, Solid: 12:00, Limit: 13:30

Beginner: 26/18, 16/12”, feet on wall and back down

Intermediate: 35/26, 20/16”, 45 degree wall walks

Advanced: 53/35, 24/20”

Sport: 70/53, 30/24”

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