Tuesday 11.16.2021

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Barbell Strict Press x 4-6 reps*
(up in weight from 11.4.2021)
Rest 30 seconds
Single Arm Dumbbell Elbowing Row x 8-10 each arm
Rest 30 seconds
Side Plank Hold x 30 seconds each side
Rest 90-120 seconds

*If you cannot press overhead with a Barbell, perform these with Dumbbells (for 6-8 reps each set) or as a Bench Press.

B. Against a 3-minute running clock, complete:
300/250 Meter Row
200 Meter Run (or Ski, or 400 Meter Bike Erg)
Double-Unders x Max Reps

Rest 2 minutes between sets, and complete FOUR sets for max reps of Double-Unders.
If you are unable to keep your Rowing pace below 2:00/500m, stop at 250 Meters; otherwise, go for the full 300m.

Side note: These intervals can really be completed with any three modalities (ie. Row, 300m, Run 200m; Ski for Max Calories; or Ski 300m, then Bike 400m, then Row for Max Calories). Use the written workout as a guideline, but feel free to be creative, if there is enough equipment available.

“ENDURANCE (AKA SWEAT SESH)”

Every 2 minutes, for 30-40 minutes (15-20 rounds):
150/125 Meter Row
150/125 Meter Ski

*Transition quickly from one machine to the next; your goal is consistent effort across all sets