M WOD – THURSDAY 16.11.23 -“SPOT THE FLOW”
2 sets:
10 alternating spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups
2 sets:
:40 air squats
– Rest :20
:40 burpees
– Rest :20
SKILLS & SPECIFIC WARM UP
Rowing
Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row
Then:
Calculate Drag Factor
1 set:
250-m row
Then:
2X :30 Row, 2000 mt Pace rest :30
2x :30 Row, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Rowing Pace
CONDITIONING
“SPOT THE FLOW“
For time:
Row 250 m
– Rest 1:00
Row 500 m
– Rest 2:00
Row 1,000 m
– Rest 4:00
Row 500 m
– Rest 2:00
Row 250 m
beginner option if you don’t close the 250 mt test in less than 1 minute:
For time:
Row 200 m
– Rest 1:00
Row 400 m
– Rest 2:00
Row 800 m
– Rest 4:00
Row 400 m
– Rest 2:00
Row 200 m
Substitutions:
Bike Erg | 2 x distance
Assault Bike | 2.5 x distance
SkiErg | same distances
Run | same distance as beginner option
