Thursday, September 8, 2022

Aerobic Capacity
Rowing Wave
6:00 @ 5k Pace
2:00 Rest
4:00 @ 5k-2sec/500m
2:00 Rest
6:00 @ 5k Pace
2:00 Rest
2:00 @ 2k Pace
2:00 Rest
4:00 @ 5k-2sec/500m
2:00 Rest
2:00 @ Max Effort

We are getting after our 3rd Week in the rowing progression. Last week we hit a little more of a speed emphasis at paces faster than 5k. Today we are getting into paces that are hovering right around 5k race pace with quality rest periods that should allow us to maintain good form and a heart rate that is settled into that tempo feel of a workout. We really should never be pushing redline until the final 2:00 segment of the day. This is where we want to let go of any prescribed pace and see what type of effort you can hold for the final 2:00

Finisher/Accessories
For Time (10:00 Cap)
25/20 Deficit DB Push-Up
100ft Farmers Carry 50/35#
20/15 Deficit DB Push-Up
100ft Farmers Carry 50/35#
15/10 Deficit DB Push-Up
100ft Farmers Carry 50/35#
10/5 Deficit DB Push-Up
100ft Farmers Carry 50/35#

QuickFit
AMRAP 20
15/12 Calorie Bike
15 Air Squats
10 Dumbbell Bench Press
10 Push Ups/Push ups to Bench