0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to Endurance
25:00-50:00 Endurance
50:00-60:00 Cool-down
General Warm-up
3 Rounds
Walking Hip Openers
Walking Straight Leg Marches
Lunge and Rotate
Kneeling Hip Flexor Stretch
Up Dog to Down Dog with Calf Stretch
Endurance Prep
2-3 Rounds
250/200m Row
6 V-ups or Alt. V-ups
6 MB Thrusters
6 AbMat Sit-ups
6 Alt. DB Snatch
Endurance:
For Time
1,000/800m Row Buy-in
5 Rounds
12 V-ups
12 MB Thrusters @20/14
12 AbMat Sit-ups
12 Alt. DB Snatch @50/35
—then—
1,000/800m Row Cash-out
SCORE: Time
PACE GOAL: 20:00-25:00
FEEL:
Steady Eddy or Betty
Cardio and Muscular Endurance
STRATEGY:
RPE of 7 on the first Row, whatever you have left on the second Row
Try to do all reps without stopping for each movement
EQUIPMENT CONSIDERATIONS:
If you do not have enough rowers then I would recommend a 200m Heavy Object Carry + 400m run for the buy-in and cash-out
BEGINNER: 800/640m on both Rows, Lying Leg Raises, 10/8, 25/15
SCALED: Alt. V-ups, 14/10, 35/20