1. Banded 5s
2. Movement Prep/Activation and Increasing Heart Rate
3 Rounds
1:30 easy Row (OR 1:30 jog)
5 Inchworm
5 Deep lunge, Elbow to floor stretch (R/L)
5 Bottom half burpee

3. Workout Prep
2 rounds
150m Row Fast (OR 150m Jog)
4 Burpees

rest 30 secs between rounds -

15:00-40:00
10 sets:
*new set every 2:30*
300m/250m Row
10 Lateral Burpees Over the Rower (or Over a Dumbbell)

Athletes Notes

TARGET SCORE
Target Time each set: 1:45-1:55

Time Cap each set: 2:00

STIMULUS
These are quick rounds in a short time window so the row must be a fast pace but not too fast so that you can’t get off the rower and do burpees.

This is another great interval workout that will test not only your sprint ability but your long term capacity.

Setting the pace and maintaining is what we are looking for in this workout. Push to hold on!

WORKOUT STRATEGY & FLOW
Row: The row should be fast but not a max effort. Get the fan rolling off the start then settle into a 85-90% effort. Cruise the last few meters to taper down the heart rate before stepping off. Goal is sub 1:00 on the row.

Lateral Burpee Over the Rower: These should be very smooth and quick. Stay low to the ground and make sure to breathe. Goal is sub 40 seconds on the burpees.

SCALING
The SCALING aim is to maintain high intensity on the rower while being able to push on the burpees.

Scale to finish near the target score:

10 Sets
*New set every 2:30
250m/200m Row (OR 250m Run)
8 Lateral Burpee Over Rower (OR over dumbbell)

6x6 @70-75%

40:00-60:00