Thursday, May 5th 2022
Warm-up
A. General
Amrap 5minutes
30sec Row/Bike/Ski
7/7 Single leg RDL
5/5 Seated DB press
Amrap 5minutes
30sec Row/Bike/Ski
7/7 Single leg RDL
5/5 Seated DB press
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
C. Specific
Rowing Technique
100m Legs only
100m Legs + hips
100m hips + arms
300m Tempo row @4sec recovery phase
Activation
5 sets
12 Banded pull throughs*
30sec Machine @hard
Rest 1 min
*
Plyometry
Metcon (Distance)
Kneeling jump to box jump
1RM
1RM
Metcon
Metcon
EMOM 10minutes
Alternate between:
– 12/9 Cal Row
– 20 KB swings 24/16kg
Alternate between:
– 12/9 Cal Row
– 20 KB swings 24/16kg
Metcon (Time)
At the 10 minute mark
5 rounds for time
12/9 Cal Row
20 KB swings 24/16kg
5 rounds for time
12/9 Cal Row
20 KB swings 24/16kg
TC:10 min
Score: Time
Score: Time
Scaling options
Beginner
9/6 Cal Row
15 RKB swings @ moderate
Intermediate
– 12/9 Cal Row
– 15 KB swings 24/16kg
Extra Accessory
Metcon (Weight)
4 sets
10/10 Single arm DB Row on Bench @mod
rest as needed
10/10 Single arm DB Row on Bench @mod
rest as needed
Score: Box height
Scaling options
Beginner
Max box jump
Intermediate
As written