Thursday December 29th
22.12.29
INTENDED STIMULUS
Interval rowing workout.
Score is the total calories rowed across the 20:00.
250/200+ total calories. Advanced athletes should push over 300 calories.
Keep stroke rate higher than normal.
ALL LEVELS
EMOM 5:
:30 max calorie row
EMOM 5:
:40 max calorie row
EMOM 5:
:45 max calorie row
EMOM 5:
:50 max calorie row
SKILL WORK
Post-workout:
Every 2:00 x 4 sets:
1-5 muscle-ups, 3-8 strict/banded pull-ups, 8-10 ring rows
– On the 4th set, perform AMRAP until failure.
STRETCHING
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
WHITE BOARD BRIEF
Target calories | 250-200+ calories. Advanced athletes 300+.
Today’s workout is all rowing intervals. Each 5:00 EMOM is going to increase in difficulty because you’ll get less rest. Remember to breathe and sit up tall on your rower.
During the warm-up, start to develop a calorie goal for each interval. This will help you push through this workout. Consider, 10/6 calories as a goal in your first EMOM.
Your stroke rate in this workout will help you accumulate the most amount of calories in each interval. Manage a rate that is higher than what you would normally perform in a workout. This will elevate your heart rate but remember you do get a quick break before starting up again.
