Tuesday October 12th

21.10.12

INTENDED STIMULUS

1.) Finish today’s workout under 20:00 cap.
2.) Complete at least 200/180m on the rower within the 20 pulls.
3.) Smooth, long, powerful strokes on the rower

RX

For Time:
20 Pulls on the Rower
15 Wall Balls (20/14#)
– Row until you accumulate
2000/1800m

LEVEL 2

For Time:
20 Pulls on the Rower
15 Wall Balls (16/10#)
– Row until you accumulate
1600/1400m

LEVEL 1

For Time:
20 Pulls on the Rower
10 Wall Balls (10/6#)
– Row until you accumulate
1200/1000m

SKILL WORK

3 Sets:
30 Russian Twists
20 Alternating Single-Leg Deadlifts (20/14#)

STRETCHING

Athlete’s Choice

WHITE BOARD BRIEF

Target Time | 16:00-20:00
• Today’s workout forces you to think about rowing in a different manner. Most of the time we get on the
rower and go. Not today. We want to maximize the distance of every pull. This means we want to slow
down our stroke rate and squeeze every meter out of every pull.
• On the rower, consider each average pull to give you at least 8-10m. So your goal is to get through each
round having pulled a minimum of 200/180m.
• The weight of the wall ball should be something that you can perform the 15 reps unbroken in every set.