25 feet Butt Kicks
25 feet High Knees
25 feet Duck Walks
*Pick the machine you plan to use in the WOD if it’s not the rower.
*this workout is tough. If you are pushing the pace on seven 2 minute row interval you are going to be completely spent when you leave. You get out of it exactly what you put into. definitively should be rowing at a pace where you don’t have enough breath to talk. (except maybe to say “HELP!!”)
Newer athletes can hold back and cut a few rounds off. Experienced athletes, push the pace
Let’s review row technique. LONG ARMS, LEG DRIVE etc.
Tight schedule today. 33 minutes to get through the row and rest
Start by 15 after the hour
WOD (there is a 3 minute break between rounds so you can share a rower)
*if you are sharing a rower you partner would go from 0 to 2, then you NEED to go from 2:30 to 4:30 so you have that 30 seconds to transition and partner 1 can be back on at 5.
2:00 Row (or ski) for average pace per 500m
Score is average pace per 500m across
Pacing should be faster than 2k PR Pace.
Total volume for today will be between 2500-3500m depending on the athlete.
So you are rowing fast for 2 minutes and resting 3.
EXTRA: Let’s add a little SPICE.
Flat Bench DB Chest Fly 4×12
Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.
Singe Arm DB Kickback 4×10 (each side)
Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.