Public Whiteboard

Components

Boat Shoes

Settings

Workout

09/02/2022

“Intention drives behavior.” If we were to walk into the grocery store with a list of eight items to purchase, we'd be there for 10 minutes. If we were to walk into the grocery store without a list, we end up walking the aisles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert aisle. Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose. Intention is everything.

Boat Shoes (3 Rounds for time)

"Boat Shoes"
For Time:
1,500 Meter Row
1,200 Meter Run

Rest 3 Minutes

1,000 Meter Row
800 Meter Run

Rest 3 Minutes

500 Meter Row
400 Meter Run

Modifications
500M ROW
- 400m Run
- 1000m Bike (Any)
- 400m Ski

400M RUN
- 500m Row
- 1000m Bike (Any)
- 400m Ski

Movement Prep
100m Row (Moderate)
100m Run (Moderate)
100m Row (Fast)
100m Run (Fast)

- This is a repeat from 8.25.21 for some of our tracks.

- Conditioning Category: High Threshold

- Row: The first row should take less than 7:00, the second row should take less than 5:00, the last row should take less than 3:00.

- Run: The first run should take less than 7:00, the second run should take less than 5:00, the last run should take less than 3:00.

- Score: Total time including rest

- The 3 minute rest allows us to push the run and row intervals.

- While we want hard efforts across each interval, we want to be sure that our intensity on the rower, matches the intensity of our run. We should not aim to push one movement more than the other.

- Aim to speed up your pace as the distances get shorter.

Whiteboard:

Friday, September 02, 2022

Male Clients