22.06.13

INTENDED STIMULUS

10-15 ring dips per round.

Push an aggressive row pace that stays within 5-7 calories throughout the entire workout.

Perform 5+ unbroken ring dips for RX or 7+ reps of the scaled options.

Advanced athletes can aim to maintain at least 12/15+ calories per round.

Quickly transition from the row to the ring dips.

RX

EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 ring dips
Score = total reps and calories.

LEVEL 2

EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 strict dips/box dips
Score = total reps and calories.

LEVEL 1

EMOM 20:
Min. 1 | :45 calorie row
Min. 2 | :30 push-ups/ box pushups
Score = total reps and calories.

SKILL WORK

Post-workout:
4 sets:
:20 pike-ups on the rower
– Rest :10
:20 sit-ups
– Rest :10

STRETCHING

3 sets:
:20 doorway pec stretch/side
20 banded pull-a-parts

WHITE BOARD BRIEF

Target reps | Males: 200+ reps, females: 175+ reps.

Today’s workout is going to be a nice blend of conditioning and muscular endurance. The combination of the rower and short rest intervals will make this aerobic quickly. The ring dip will have the athlete’s chest, shoulders, and triceps fatigued early on.

Athletes can push at a pace they desire on the rower. However, athletes more proficient at the ring dip, can find a challenge with strict ring dips or faster row paces

A good goal is for male athletes to get 15 calories or more each time and 12 or more for females. Stronger athletes could achieve 15-20 calories each round.

Athletes should be aiming to complete 7-10+ ring dips each round.

During the warm-up make sure athletes have a ring dip option that allows them to do at least 5 reps in a row before resting.

During the rest, have your athletes do their best to catch their breath but start moving towards the rower.