Monday August 23rd

21.08.23

INTENDED STIMULUS

1.) Spend no more than 2:00 per movement per round.
2.) Finish the workout between 14:00-18:00.
3.) Complete the Sit-ups unbroken or 2 sets.

RX

3 Rounds For Time:
500/450m Row
400m Run
30 Dracula Sit-ups

LEVEL 2

3 Rounds For Time:
450/400m Row
300m Run
20 Dracula Sit-ups

LEVEL 1

3 Rounds For Time:
400/300m Row
300m Run
20 Sit-ups

SKILL WORK

Accumulate:
50 Barbell Good Mornings

STRETCHING

Athlete’s Choice

WHITEBOARD BRIEF

Target Time | 15:00-20:00
• Today’s workout is a fun endurance-type effort where the movements unseemingly conflict with one another. Expect the row to get your hip flexors and lower half fired up. The run will do the same. And finally, the Dracula Sit-up to be all about the hip flexors.
• When looking at this workout from a time perspective, we don’t want to spend more than 2:00 at any one exercise.
• Inevitably, athletes are going to be better at either rowing or running. Whichever one you like more, try to push the pace a little more than you want to. This will help keep you on track for the entire workout.
• One quick tip: get off the rower and start immediately moving your feet on the run. The quicker you get out on the run the faster you complete it and the less time you waste.