Complete 4-6 rounds.
Each round should take between 4:00-5:00.
Longer, moderate-pace workout. Aim for a pace that allows athletes to continuously move.
Aim to finish the row in ~2:00 each time.
Push-ups should be done in 4 sets or less for majority of the workout.
Use the sit-ups as “rest.”
RX & LEVEL 2
:20 max cal row
– Rest :40 between sets
:30 cobra stretch
:30 pigeon stretch/leg
WHITE BOARD BRIEF
Target rounds | 4-6 Rounds
Today’s workout is about finding a moderate and sustainable pace. Nothing should slow us down too much as the skills aren’t complex. This should become aerobic so ensure athletes modify the push-up volume in order to reach the intended stimulus.
Athletes can perform big sets on the push-ups today. The amount of time between each set will be a couple of minutes, which should be enough time for their muscles to recover. If the athletes can’t perform 10 unbroken push-ups while fresh, modify the rep scheme.
The row should be done in ~2:15. This shouldn’t be an aggressive pace, but it will certainly take effort.
The sit-ups can be considered the “rest.” The heart rate will begin to come down on the sit-ups. At the same time, don’t be surprised when these become difficult. Some athletes may even feel the effects of the sit-ups on the row.
Hit the pre-workout row at a hard effort. Aim to get 7/10 cal. on each set.