Target time  | 12:00-17:00

Today’s workout will become very aerobic quickly. Athletes should look to find a pace that is sustainable for the first 2 rounds and then pick it up in the final round. For example, have athletes try to hold around a 5:00 pace on the first 2 rounds and then try to finish the last round in under 4:30.

The row is where athletes will be able to best pace this workout and where they will spend the majority of their time. Athletes need to be smart about their pace on the rower. We want the athletes to feel that when they’re done with the row they’re able to immediately start working on the box jumps. They should be out of breath, but not so badly that they need to stop working for :15 to gather themselves. The final round is where the athletes should look to pick up the pace if possible, especially in the row. Advise your athlete to try to speed up the 500-m pace by :3-5 on the final row.

The box jumps won’t take as long as the row but can become quite daunting if the athlete is fatigued from the row. Advise your athletes to try and find a rhythm on the box jumps that will allow them to keep moving for the entire 30 reps. Athletes can find this rhythm through their footwork. Athletes should look to jump back onto the box as soon as their second foot reaches the floor from stepping down. For faster box jumps, athletes won’t take much of a breath at the top of the box jump, they will step down as fast as possible. For a slower or more sustainable pace, athletes may take a second on top of their breath to breathe before stepping back down.