4 ROUNDS
500m Row
3:00 Rest
General Warm Up
3-5min Cardio of Choice, then…
3 Rounds
5-10 Single Leg Deadlifts on each leg (no weight)
5 Push Ups
5 Sit Ups
Specific Warm Up
Hit that Rowing Primer and then row it out for at least 1-2 more minutes, picking up speed as you go. Finish pretty hot!
Workout of the Day
4 ROUNDS
500m Row
3:00 Rest
Workout Notes
Oooooooh interval work, you dirty, dirty dog. I hate you and I love you so much. Today’s workout is very simple: Cardio for ~2min, rest for 3min. There are three very distinct ways to approach this…
A. If you aren’t a fan of high intensity or just need a chill day, you can take these cardio sections at a moderate pace, just focusing on getting your heart rate up, moving, and feeling great.
B. You can start your first row in a moderate place and then with each attempt, pick up speed. This means that your last row should be an ALLLLLL out, FULL HAM SANDWICH attempt, after which you fall over on the floor and yell “PR!”
C. I know that last option sounded bad, but I promise it’s not as bad as this one. This last one is not for the weak of heart or weak of stomach. For Option C… go all out on EVERY interval. I would say each row should be at 90%+ effort. This will not be fun. Make sure you wear a helmet as you will be spelunking in the pain cave.
Rowing Modifications
For cardio equivalents and ideas, go to our Cardio Options Page! The magic number today is ~2:00. A solid 500m row can be as low as 1:30 but I’d say you can go all the way to the 2:30 mark on this one if you need to. If you cross over 3:00, I’d say bring down your cardio distance/rep scheme and go harder for shorter!
Optional Accessory Work
3-4 Rounds
:30 Hollow Rocks
:30 Arch Hold
1:00 Rest
Cool Down
1-2min in Saddle Pose
1-2min in Child’s Pose
Foam Roll what ails ya!
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