300m Row + :30s Spidermans – Video
200m Jog + :30s Walkouts – Video
300m Row + :30s Glute Bridges – Video
200m Run + :30s Hollow Rocks – Video
Primer for “Boat Race”:
Gradually building in intensity in movement:
200m Row + 200m Run
150m Row + 150m Run
100m Row, 100m Run
Optional final primer round:
200m Row + 200m Run, aiming for planned workout intensity.
Rest 3-4 Minutes, and start “Boat Race”.
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest.
7:00 Recovery Bike
After each set, 200 Meter Sled Push (75% Bodyweight)
On the bike, we are looking for a conversational, low-intensity pace. There is no score here. After each 7:00 effort, we are looking to pull the sled with roughly 75% of our bodyweight loaded on top.
Naturally, sleds and surface types will vary dramatically between athletes, so this 75% is only a starting point. Feel wise, we are looking for a walking pace, at a load that we are confident we can complete unbroken each time if we need to. At most, we are taking a single quick break at the 100m turnaround point.
Push sled to garbage can and back.