Strict Press
On the 3:00 x 3 Sets:
5 Strict Press
* Same Weight Across
* Aim For ~78%
"Landlocked"
For Time:
500/450 Meter Row
30 Burpees Over Rower
1,000/900 Meter Row
30 Burpees Over Rower
500/450 Meter Row
Time Cap: 18 Minutes
AGE GROUP
13-15 & 55+ | Same as class
Same as class
In part 1, This week we’re moving into our next strength cycle. This is an 8 week linear progression strength cycle that’s focused on volume training with the same loading across all sets. Keep in mind that all our percentages are based on technical failure and not simply completion regardless of mechanics and quality. Essentially the name of the game with this cycle is that it starts challenging and stays challenging. The challenge only increases due to fatigue, not due to increased load. In part 2, This workout is a test of both cardiovascular endurance and grit. You’ll alternate between rowing and burpees over the rower, with the rowing distances peaking in the middle and then tapering off. Push hard on the rows, but make sure you leave enough in the tank for the burpees, which will spike your heart rate. The key is to stay consistent, keep moving through the burpees, and push through the final row to finish strong. Pace yourself early to avoid burnout!
Score | Time
Row | 2:15 for the 500/450m row, and 4:30 for the 1000/900m row.
Burpee Over Rower | Smoothe unbroken effort. Stay Moving!
Keeping Heels Down in Rowing
Today’s focus is on keeping the heels down during the drive phase of rowing. Maintaining full foot contact, especially the heels, ensures proper power transfer from your legs to the rower, engaging the posterior chain more effectively. This technique also promotes better posture, balance, and reduces strain on the lower back
500/450M ROW
2:30 Time Cap
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
400m Run
2:00 Effort on Treadmill/Runner*
1000/900M ROW
5:00 Time Cap
800/720m Ski
50/40 Calorie Echo Bike
2,000/1,800m Bike Erg
800m Run
4:00 Moderate Effort on Treadmill/Runner*
BURPEES OVER ROWER
Reduce Reps
Lateral Jump Over Line
Burpees to a 6" Target
Regular Burpees
Calories on Any Machine
If athletes cannot have their own rower for the duration of the workout, sub burpees over rower for burpees over bar.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow 0:20-0:30 Each
(9-21 minutes)
Row | tell, show, do, check
Strict Press | tell, show, do, check
(21-33 minutes)
(33-39 minutes)
Practice Round
Break
Workout adjustments if needed
(39-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
3 Giant Sets For Quality:
5 Strict Toes to Bar
10 V-Ups
20 Sit-ups
Rest 2 Minutes Between Giant Sets
MINDSET
Pablo Picasso - "I am always doing that which I cannot do, in order that I may learn how to do it."
- Constantly challenge yourself by attempting things beyond your current abilities; this is how you learn and grow.
