Interval Work
4 ROUNDS
1000m Row
2:00 Rest
General Warm Up
3-5min of Cardio of Choice, then…
PVC Front Rack Stretch for :30 each side, then...
3 Rounds
5 Squats with Pause at the bottom
5 Power Jumps (start easy in round 1, go higher by round 3)
5-10 Sit Ups
Specific Warm Up
Hit that Rowing Primer and then let’s GOOOOO!
Workout of the Day
Interval Work
4 ROUNDS
1000m Row
2:00 Rest
Workout Notes/Modifications
This workout is essentially the nitty-gritty interval stuff that I hate to do, but know I need to do. It’s good for your heart!
A 1000m Row should be somewhere in the ballpark of a ~4min experience. If you cannot row a 1000m row in under 5min, you should definitely shorten up the meters in order to get closer to a workout that is:
4 ROUNDS
4min of Cardio
2min of Rest
Use that same guideline in conjunction with our Cardio Resources Page in order to create a modification if you don’t have a rower! This one will be long and sweaty so grab a water bottle and a towel and get after it!
Optional Accessory Work
Perform 3 Planks, 1min each, in your hardest Plank variation or variations. Here’s the menu: Front Plank, Side Planks, Around the World Plank, Single Arm Plank, Plank Shoulder Taps, or, depending on your specific back situation, even Hollow Holds or Hollow Rocks.
Cool Down
1-2min of Samson Stretch on each side
1-2min of Pigeon / Figure 4 on each side
Comentarios