FOR TIME
Row 5,000m
General Warm Up
3-5min of easy cardio of choice, then…
3 Rounds
:15 Hollow - Alligator Roll - :15 Arch - Alligator Roll - :15 Hollow
10 V-Ups
Specific Warm Up
Hit that Rowing Primer and then row 500m. Start your 500m at a relatively easy pace and by the end, try to be sitting at the pace you are intending to hold for your 5k.
If you are running, hit the Hinshaw Warm Up! If you are using other cardio elements, heat those suckers up. We’ve got a long one today!
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
FOR TIME
Row 5,000m
Workout Notes/Modifications
OOF this is a tough one! Truly, one of my all time favorite/least favorite workouts to do. If you are using a rower, you’ve got two basic options.
Option 1: Go for it! Try to row 5,000m without stopping and get it done at whatever pace you can. I wouldn’t recommend going over 25min, but it’s your call. The rower is one of the safest options out there, so you shouldn’t be putting yourself at too much risk if you decide to go massively beyond the suggested time frame today.
Option 2: Row as far as you can in 20min. Set a timer and get after it! This is probably a more appropriate option as it will most likely be slightly shorter and you’ll be racing the clock, both of which will tend to send you into a faster pace than Option 1. Either way, you’re good!
If you are not using a rower, you’ve got many more options! Running or biking are simple substitutions and their equivalents can be found on our Cardio Options Page. However, if the equivalent of the 5k row is too much running/biking for you, the same suggestion from above works beautifully. Set a clock for 20 minutes and go as hard as you can!
If you are not using a cardio machine, running, or power walking, you’ll have to get a little more creative. Remember, the goal of the day today is to work at an uncomfortably high pace for 20min without stopping! This means that you can mix and match elements from our Cardio Page however you’d like in order to get that done! This should truly be personalized to you, but here’s just one example of how I might approach it:
5 Rounds
1:00 Jump Rope
1:00 Squat Thrusts
1:00 Jump Rope
:30 Sit Ups
Again, make it your own! But there’s something to work off of, in case you are having trouble picturing it. Reach out to me if you need any help!
Optional Accessory Work
Strict Toes To Bar OR Strict Knees to Elbows (anything in the toes to bar video will work, or use standard Sit Ups / V-Ups)
Either accumulate 50 reps in as many sets as it takes, or perform 3-5 max effort sets.
Cool Down
1-2min of Forward Folds (on each leg, if necessary)
1-2min of Couch Stretch on Each Leg
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