Sunday October 3rd

21.10.03

INTENDED STIMULUS

1.) Longer cardio endurance based workout.
2.) Complete somewhere between 400-700m per round.
3.) Sustainable paces for the :50 & :40 intervals and pushing the pace (unsustainable) on the :30, :20, and :10 intervals.

ALL LEVELS

5 Rounds For Distance:
:50 Row
– Rest :10
:40 Row
– Rest :20
:30 Row
– Rest :30
:20 Row
– Rest :40
:10 Row
– Rest :50

SKILL WORK

Pre-Workout:
Single-Leg Squat
or
Weighted Single-Leg Squat
Practice

STRETCHING

2 Sets
1:00 Calf Stretch / Side
1:00 Pigeon Stretch / Side

WHITE BOARD BRIEF

Target Distance | 2000-3500m (total)
• Today’s workout is a long cardio endurance effort. Strap in and get ready for some rowing.
• In the first two intervals, we are looking for a sustainable effort that you can maintain for the entire interval. This will be tough because of the limited rest. When the rest period increases, focus on pushing an unsustainable pace.
• In the workout today, try to set a goal for yourself in each round. How many meters do you want to try and hit? You are rowing for a total of 2:30 in each round, so consider your goals in that timeframe.