Thursday, September 5th

Context: Practice – Rowing for calories and how the monitor works

Dynamic Warm Up Option: 2 min jump rope, then 2 rounds of 10 KB Swings, 2 Crab Bridges, 5 push-ups, 10 Squat Jumps. Then 5,4,3,2,1 of Straight Leg deadlift, Hang Power Clean, Shoulder Press

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: 30s on 30s off for 4 rounds of Hollow Rocks

Strength: None.

Super Set: None.

Metabolic Conditioning: “Fleet Action”

7 Cycles, counting rounds:

In 2.5 minutes

Row (Health: 18/ Athletic*: 22/ Performance: 26 Cal Row) or Airdyne (Health: 20/ Athletic*: 25/ Performance: 30 cal)

Then max rounds in the remaining time:

3 Bar Muscle Ups or 6 Kipping Pull Ups and 6 Ring Push Ups

6 Burpee Box Jump or Step Up (Health: 12"/ Athletic*: 20"/ Performance: 24")

THEN: 2.5 min rest, continue rounds where you left off on the previous cycle

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 8-13 rounds, about 90s for the row 1-1.5 rounds per cycle.

Compare to: NEW WORKOUT!

Coaching Tips: The faster your cal/hr on the rows, the less total work you will do. The key on this workout is to push yourself on the rower so you do less total work (even if you have to rest a moment before going onto the next movement). Make sure you practice a good start on each cycle with a 1/4, 1/2, then full pull to get the flywheel up to speed. Watch the cal/hr to try and be consistent from cycle to cycle. Here is an article about cal vs meters. Only do the bar muscle ups as long as you can do them without a 'chicken wing'. The pull up / ring push up option is still considered 'Performance'. Use a big kip and avoid a large press out at the top. Avoid wasting time on the transitions and keep your speed up due to the longer rest intervals.

Optional ‘Cash Out’ or Hypertrophy: None.


Scott McIntyre