Time Trial: 1000m Row
General Warm Up
Begin with the Joint Rotation warm up. Then...
3-5 min of light cardio of choice, then...
3 Rounds
6-10 Spiderman Lunges
5-10 Push Ups
5-10 Bodyweight Rows
30-60sec of Jump Rope Ladder Drills
Specific Warm Up
If you are rowing, rock that Rowing Primer! If you are running, hit the Hinshaw Warm Up. If you are biking, be sure to spend some short, 20-30 second chunks of time at an uncomfortable pace. See notes for the many options for today’s work!
Workout of the Day
Time Trial: 1000m Row
Or…
See notes!
Workout Notes/Modifications
Alright we’ve got an interesting one today! For you Beyond the Whiteboard users, this workout is a SPEED test! That’s why I put it first. If you are at all interested in giving this a legitimate go for a serious score, you should do the general warm up, the rowing primer, and then GOOOO! This should be somewhere between 3:30 and 4:30 and it. Should. Not. Feel. Fun!
If you are going to try to attempt a “test” like scenario with another major form of cardio, I’d attempt one of the following options:
800m Run
2000m Concept 2 Bike Erg
50-60 cal Air Bike
4min Max Double Under Test
4min of Max Burpees
Remember, this is meant to be very short and all out! That’s why the accessory work is more slow paced and strengthy. However, if you would RATHER do the pull up strength work first, go ahead and flip the order and then finish with the burner.
Optional Accessory Work
Pull Up Strength: Pick whichever station suits you and get after it!
Cool Down
1-2min of Forearm Stretches
2 - 300min of Legs Up The Wall
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