General Warm Up (6 Minutes) (3-9)
General flow
:30 each
Samson stretch right
Samson stretch left
Tip toe stand & reach
Knuckle drag
Alt quad pull
Alt knee hugger
Jumping jacks
Butt kickers
High knees
200m run
[PART A]
2 Sets:
3-5 Bench Press Building to 75-85%
2 Sets:
3 Bench Press @ 75-80%
5 Second Negative
Every 2 min
[PART B]
Max Unbroken Reps (No Negative) With Final Working Set Weight
BOAT SHOES
For Time:
1,250/1,100 Meter Row (cals 75/60
1,000 Meter Run (sub machine 75/60)
Rest 3 Minutes
800/700 Meter Row 60/48
600 Meter Run
Rest 3 Minutes
500/450 Meter Row
400 Meter Run
Time Cap: 30 Minutes
After Party
3 Sets
12 DB mixed rack alt box steps
6 Each leg bulgarian split squats
FOR THE COACH
Stimulus
For today’s workout we want to encourage athletes to aim for strong effort knowing there is rest between each rounds . To complete under time cap, athletes must be done with first round by 14:00, second round by 27:00, and final round by 35:00. Provide these timeframe benchmarks for your athletes to help them adjust distances as needed to accomplish this.
Row | Around 6:00 / 4:00 / 2:00
Run | Around 6:00 / 4:00 / 2:00
The One | Teaching Focus
Leg drive on rower
Since we’re spending a lot of time on the rower today we can emphasize the mechanics of the leg drive on the rower. Help athletes understand that the rower is a lower body push before it is an upper body pull. Cue the athletes to drive the footpads away from and to extend the legs fully before pulling the handle.
Modifications
Row
Reduce volume
Sub machine
Run
Reduce distance
Sub machine