23.03.18

INTENDED STIMULUS

Athletes should have at least 1:00 on the rower in each round.

Push the pace on the run to ensure more time on the rower, but don’t gas it to the point of not being able to tick in those calories.

Advanced athletes should shoot for 30+ calories in each set.

Keep the run to 2:00 or less and spend no more than :30 on double-unders.

1:00 of rest means time to recover and hit every round hard!

RX

4 x 4:00 rounds for reps with a partner:
400-m run
40 double-unders / 60 single-unders
Max calorie row in the remaining time
– Rest 1:00 between rounds.
– Partners run together, complete jump rope each at the same time, and then switch as needed to complete as many calories as possible in the remaining time.

LEVEL 2

4 x 4:00 rounds for reps with a partner:
400-m run
25 double-unders (:30 seconds) / 60 single-unders
Max calorie row in the remaining time
– Rest 1:00 between rounds.
– Partners run together, complete jump rope each at the same time, and then switch as needed to complete as many calories as possible in the remaining time.

LEVEL 1

4 x 4:00 rounds for reps with a partner:
300-m run
60 single-unders (:30 seconds)
Max calorie row in the remaining time
– Rest 1:00 between rounds.
– Partners run together, complete jump rope each at the same time, and then switch as needed to complete as many calories as possible in the remaining time.

SKILL WORK

Rest, stretch, recover

STRETCHING

1:00 lacrosse ball foot roll/foot

WHITE BOARD BRIEF

Target calories | 15-30 calories per round

Today we have a fun partner workout to get you breathing heavily and pushing the pace on three monostructural movements.

You should have at least 1:00 on the rower in each round, so if needed, scale back the distance on the run and limit to :30 of double-under attempts or single-unders.

Push the pace on the run to ensure more time on the rower, but don’t gas it to the point of not being able to tick in those calories once you get to that row!

Advanced athletes should shoot for 30+ calories in each set.

The 1:00 of rest means you’ll have time to recover and hit every round hard!