Thursday August 31st
23.08.31
INTENDED STIMULUS
At least 10+ calories/1:00.
Stronger rowers will likely approach 20+ calories.
Advanced athletes should test how hard they can row and still perform double-unders unbroken.
Newer athletes can pace the row and focus on getting as many double-unders as possible per round.
The mile run should be an all-out effort, relative to each athlete’s tolerance.
RX
EMOM 10:
Even: row for max calories
Odd: 25 double-unders
Rest 5:00
For time:
1-mile run
LEVEL 2
EMOM 10:
Even: row for max calories
Odd: double-under attempts
Rest 5:00
For time:
1-mile run
LEVEL 1
EMOM 10:
Even: row for max calories
Odd: 40 single-unders
Rest 5:00
For time:
1,200-m run
SKILL WORK
Rest, stretch, recover.
STRETCHING
:30 couch stretch/leg
:30 lacrosse ball roll calf/leg
WHITE BOARD BRIEF
Target Reps | 20 or more calories + double-under reps per round.
We have a cardio bonanza today complete with an EMOM of rowing for calories and double-under reps, and then a nice 1-mile run to finish it off.
Shoot for at least 10+ calories/1:00; stronger rowers will likely approach 20+ calories.
There are two approaches to today’s EMOM. Advanced athletes should test how hard they can row and still perform double-unders unbroken.
Newer athletes can pace the row and focus on getting as many double-unders as possible per round.
The mile run should be an all-out effort, relative to your tolerance. We’ll use the warm-up time to navigate potential scaling as needed.
