Interval Training
6 ROUNDS
500m Row
1:00 REST
General Warm Up
Cardio of choice for 3-5min, then…
3 ROUNDS
50 Jump Rope (Freestyle)
5-10 Shoot Throughs (Or Sit Ups)
Specific Warm Up
If you are rowing, go ahead and hit that Rowing Primer video. Then, Row 250m and an easy pace. Rest :30. Row 250 at a FAST pace. Rest and catch your breath, then it’s GO TIME!
If you are running, hit the Hinshaw Warm up and run 200m easy. Rest :30. Run 200m HARD. Rest and catch your breath, and then you’re ready to get AFTER IT!
Workout of the Day
Interval Training
6 ROUNDS
500m Row
1:00 REST
Workout Notes
Intervals! Yuck! I mean…
So this workout is almost identical to the interval work from last week, which was written as 400m Runs. If you have access to a rower, switch it up this week and hit the rower! If you’re like me and you PROBABLY found a way to justify skipping the running last week (LOLZ as I write these a month in advance but I know myself well) and so now you have another chance! If you ran it last week, try to match your times from last week or even go a little faster on your final run!
As usual with our interval work, the purpose is the same. Interval work is crucial for keeping your heart and lungs functioning optimally. The goal is to have your heart rate up for a specific amount of time, and then let it attempt to recover for a certain amount of time. Our window today should be ~2:00 On and 1:00 off. If you don’t think you can Row 500m in ~2:00 (definitely less than 3:00) I would recommend shortening the distance so that your intervals are closer to 2:00 on / 1:00 off. If you aren’t sure about distances, you can also just row/run/powerwalk/cardio for 2:00 as hard as you can and then rest for 1:00.
If you aren’t sure about your cardio options or need help being creative, check out our Cardio Resources Page!
Optional Accessory Work
Perform 3-5 Sets of 5-10 Strict Toes To Bar or Strict Hanging Knee Raises. If you don’t have a bar available to you, do 3-5 sets of 5-10 V-Ups or Sit Ups.
Cool Down
1-2min of Forward Folds
1-2min of Saddle Pose
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