22.08.07

INTENDED STIMULUS

17:00-25:00.

A partner-based workout that requires some communication between partners.

The holding partner should be able to hold either movement for at least :30 at a time.

Keep the pace on the rower to 2:30 or less.

Advanced athletes could finish this workout in 17:00 if they are pushing the pace on the rower.

RX

For time with a partner:
5,000/4,500-m row
– From 0-2,500/2,250-m resting partner must hold double KB front rack (35/26 lb)
– From 2,500/2,250-5,000/4,500-m resting partner performs a hang on the pull-up bar.

LEVEL 2

5,000/4,500-m row
– From 0-2,500/2,250-m resting partner must hold double KB front rack (26/18 lb)
– From 2,500/2,250-5,000/4,500-m resting partner performs a hang on the pull-up bar.

LEVEL 1

For time with a partner:
4,000/3,500-m row
– From 0-2,000/1,750-m resting partner must hold double KB front rack (18/13 lb)
– From 2,000/1,750-2,000/3,500-m resting partner performs a hold at the bottom of a ring row.

SKILL WORK

Rest, stretch, recover

STRETCHING

2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side

WHITE BOARD BRIEF

Target time | 17:00-25:00

Today, we get creative with our 5k row retest by performing the row with a partner and a couple of hold variations.

Strategize with the partner that is holding. Let this partner determine how long the other partner is rowing. Considering this hold will be between :30-1:00, the rower should perform an 85%+ effort for this duration.

In order to finish the workout within the intended stimulus, each rower should be rowing at a 2:30 pace or less, allowing athletes to finish right at 25:00.

As mentioned above, athletes should choose variations for the holds that allow them to hold for at least :30 at a time.