0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-28:00 Cardio + Core
28:00-30:00 Rest/water break/Rowers put away
30:00-36:00 Explanation of Endurance Prep and Endurance
36:00-37:00 Transition to Endurance Prep
37:00-43:00 Endurance Prep
43:00-44:00 Transition to Endurance
44:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
2 Rounds
3-5 Scorpions each side
20-30 seconds each side Seated Hamstring Stretch
20-30 seconds seated Groin Stretch
10 Glute Bridges
20-30 seconds each side Calf Stretch on the Rig
10/10 Standing Leg Swings (side to side, front to back)
—then—
2 Rounds
20 Mountain Climbers
20 Scissor Kicks
MANAGEMENT:
Really need to make sure legs are loose and body temperature increases, the specific warm-up will help this as well
With sprinting and change of direction, hamstrings/calves/groin need to be ready for that
Specific Warm-up
40yd Shuttle @easy pace
10 Lying Leg Raises
40yd Shuttle @moderate pace
15 Sit-ups
40yd Shuttle @hard pace
20 Plate Russian Twists
MANAGEMENT:
If you need to share lanes for the shuttle then go 1 to 1 with a partner
Partner 1 would do the shuttle and leg raises, then Partner 2 would do the shuttle and leg raises, Partner 1 would do the shuttle and sit-ups, then Partner 2 would do the shuttle and sit-ups…etc.
Cardio + Core
Running Clock
0:00-5:00
300yd Shuttle
60 Plate Russian Twists
5:00-9:00
200yd Shuttle
40 Plate Russian Twists
9:00-12:00
100yd Shuttle
20 Plate Russian Twists
SCORE: Time of completion for each section
FOCUS:
Shuttle Sprints: These should be at a very hard pace, 10yd zones are the best
Russian Twists: Make sure you get a full rotation side to side, feet crossed and off the ground, choose a challenging weight
Do the sprint then rest for the remainder of the time block…just use a running clock
SHUTTLE MODIFICATIONS:
I would recommend doing the Shuttles if you can because those have been in the Open and it is great way to increase intensity on running
If you don’t want to do shuttles and/or have the ability to go outside then you can change the 300yd shuttle to a 400m Run, the 200yd to a 300m Run and the 100yd to a 100m Run
LOGISTICS:
10yd zones, create lanes to keep it organized
BIG CLASS: if you need to share lanes then go 1 to 1 with a partner…Partner 1 does the 300yd shuttle then the Twists, then Partner 2 does the 300yd Shuttle then the Twists…etc.
Endurance Prep
2 Rounds
30 seconds easy pace Row
30 seconds Rest
30 seconds moderate pace Row
30 seconds Rest
30 seconds hard pace Row
30 seconds Rest
Endurance
3x500/400m Row
1 to 1 Rest
SCORE: Time for each Row
FOCUS/STRATEGY:
Row: RPE of 8, hard, but consistent pace…focus on long and strong pulls, find a good rhythm with your breathing
Rest the same amount as it took you to complete the Row
EQUIPMENT CONSIDERATIONS:
This format allows 2 people to share one Rower if you partner, the rest is while your partner is doing their Row
Ski would be the next best option