Monday 021007

Thursday 220616

Thursday 220616

On a Concept2 rower:

Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

Post time maintained at each pace to comments. Scale split times as needed. Compare to 160613.

Scaling:
Approach these intervals as max efforts. Choose a beginning pace on the rower that you are able to maintain for a minimum of 10 seconds.

Intermediate Option:
On the Concept2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible

Beginner Option:
On the C2 rower:
Pull a sub-1:55/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:05/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible

Monday 010219

Monday 010219

Row 4000 meters @ a 2 min 500 meter pace
Within the next 16 mins hang clean 50% of your body weight 21 times

Row 2000 meters @ a 2 min 500 meter pace
Within the next 8 mins hang clean 50% of your body weight 18 times

Row 1000 meters @ a 2min 500 meter pace
Within the next 4 mins hang clean 50% of your body weight 15 times

Row 500 meters @ a 2 min 500 meter pace
Within the next 2 mins hang clean 50% of your body weight 12 times

There's no rest here other than the time allowed for the hang clean.
Not everyone can make the numbers, do what you can safely, effectively.

Sunday 220515

Sunday 220515

For time:

Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups

Post time to comments.
Compare to 201205.

Scaling:
Modify the pushing movements to something challenging that decreases in difficulty each round. Athletes of all levels should first develop strength in a strict handstand push-up before performing a kipping handstand push-up.

Intermediate Option:
For time:
Row 500 meters
15 parallette handstand push-ups
Row 500 meters
15 strict handstand push-ups
Row 500 meters
15 kipping handstand push-ups

Beginner Option:
For time:
Row 500 meters
15 dumbbell push-ups
Row 500 meters
15 dumbbell shoulder presses
Row 500 meters
15 dumbbell push presses

Wednesday 240228

Wednesday 240228

For time:
1,000-meter row
400-meter run
750-meter row
400-meter run
500-meter row
400-meter run
250-meter row
400-meter run

Post time to comments.

Scaling:
Today is a moderately long endurance-focused workout. Maintain a consistent pace on the rower and push the pace on the run. Your pace on the rower is too fast if you are walking out the door on your run. Those performing the workout as prescribed should be able to complete the first row in no more than 4:30 and keep each run to 2:15 or less.

Intermediate option:
Same as Rx’d

Beginner option:
For time:
600-meter row
200-meter run
400-meter row
200-meter run
200-meter row
200-meter run

Resources:
Rowing
Running Fundamentals

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