SE Track, Day 4, Week 2 of 5, Cycle 1, Phase 1

0:00-15:00 General Warm-up

15:00-23:00 Explanation of Endurance Prep and Endurance with focus on logistics of the workout

23:00-25:00 Time to get weights out for Endurance Prep and Endurance

25:00-31:00 Endurance Prep

31:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

2-3 Rounds

20-30 seconds each way Straight Arm/Bicep Shoulder Stretch on Rig

20-30 seconds each way Standing Tricep Stretch on Rig

20-30 seconds each way Lat Stretch on Rig

3-5 each way Scorpions

20-30 seconds each way Pigeon Stretch

5 Inchworms

MANAGEMENT:

I would take them through the 2-3 Rounds of Flexibility/Mobility, then the 3 Rounds of the empty barbell complex, I would do the complex on command: tell them one moment at a time, tell them the next movement when it looks like most are about to finish the movement before

Endurance Prep

3 Rounds

10 Plate Hops

10 Russian Twists

10/8 Calorie Row

Endurance

6 Rounds for Reps

1:30 for As Many Rounds and Reps As Possible: 20 Plate Hops + 20 Russian Twists

30 seconds Rest/Transition

1:30 for Max Calorie Row

30 seconds Rest/Transition

SCORE: Total Reps

PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind

PARTNER OPTION:

EQUIPMENT CONSIDERATIONS:

2 people (4 people if doing the partner option) can share one Rower, start one on the Row and the other on the Complex
Ski would be the next best option
Bike would be the next option, although we used it on Tuesday

LOGISTICS:

I would line all of the Rowers up along one side of the gym to give plenty of room for the AMRAP
Use the interval setting on the clock: 12 Rounds of 1:30 of work, 0:30 of Rest…if you don’t know how to do this then have someone teach you