Workout 4 - Rowing

5000m Row

General Warm Up (10-15min)

3-5min Cardio of Choice, then…

3 Rounds

5-10 Single Leg Deadlifts on each leg (no weight)

Specific Warm Up (5-10min)

If you are rowing today, perform the drills in this video and then spend at least one minute at your goal pace.
If you are running/biking/etc., be sure to warm up your specific implement thoroughly and spend at least one minute at your goal pace before the workout begins.
If you are doing the “stuck at home” version, be sure to familiarize yourself with and test out each of the movements and maybe set up an interval timer.

Workout of the Day (20-25min)

5000m Row

*Sub in any steady cardio effort for 20-25min.

Stuck at Home Version

4-5 Rounds

1:00 Jumping Jacks or Jump Rope

1:00 Rest

Coach’s Notes

The goal of today’s workout is to keep your heart rate up at a relatively steady rate for ~20-25 min.
Make sure you pace yourself for a strong finish!
If you’d like to test a true 5k Row (or run) but you know it’s going to be longer than 20-25min, that’s totally cool! In that case, we are just looking to get a benchmark score so that when we come back to this again (...and we will…) we can see how much you’ve improved!

Cool Down

Hold the following stretches for 1-2min on each side: