MOBILITY & WARM UP
Row
150m easy
200m moderate
150m easy
200m moderate/fast
150m easy
150m fast
CONDITIONING
“HIGH VOLTAGE”
Row
4 sets:
3 min moderate or 22-26 stroke per minute
1 min fast or 26-30,
3 min easy 18-22
No rest betweent sets
MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS & SPECIFIC WARM UP 10′ Practice Double Unders 3 rounds 15 cal row 10 Double Unders rest 1′
CONDITIONING 5 rounds for time 250 meters Row 50 Double Unders
MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS
Double Under
CONDITIONING
“ROW,JUMP,SNORT”
In Team of 3 for 3 rounds
4′ Row for Calories
3′ Double Unders
1′ Rest
In Team of 2 for 3 rounds
3′ Row for Calories
2′ Double Unders
1′ Rest
Score Is Total Calories and Repetitions across all rounds
WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each
30″ Right & Left leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat landing 15 x leg
30″ Standing leg swing ( across) x30″ each
30″ Running skipsbor assisted knee lift
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Calf – Low Back – Hamstring – Quad
STRENGTH
In a 8 minutes running time, do:
Deadlift
3-3-3-2-2 # 1.2 BW
Rest 1′
Then:
CONDITIONING
For Time
Partner effort, one Rows while the other do Double Unders , switch until all rounds done:
50-40-30-20-10 Row for Cal
WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each
30″ Right & Left leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat landing 15 x leg
30″ Standing leg swing ( across) x30″ each
30″ Running skipsbor assisted knee lift
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Ankle – Hamstring – Low Back – Hips – ROW
STRENGHT
Every 90 seconds
5 – 5 – 3 – 3 – 2 – 1 – 1
Bench Press / Floor Press
CONDITIONING
Intervals
Row 10x250m
Rest 1 minute between intervals
WARM UP
20 Active Downward Dog – Alternate Toe Touch
30″ Standing Leg Swing (front)
30″ Running Skips or Assisted Kneelift
15 Lateral Squat Landing R
30″ Standing Leg Swing ( across )
30″ Running Skipsbor Assisted Knee lift
15 Lateral Squat Landing L
20 Active Downward Dog / Alternate Toe Touch
20 Walking High Kick
20 Walking Quad Stretch
30″ Skip
20 Walking Lunges Combo – 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Ankle – Hamstring – Low Back – Hips
STRENGHT
On The Minute For 8 Minutes
Front Squat
3 – 3 – 3 – 3 – 3 – 3 – 3 – 3
Set the bar #80%BW
Rest 5′ Then
CONDITIONING
1 Rounds
Rest for exact amount of time as previous row interval
Row 250m Dumper #9/7 – Run 200m
Rest
Row 500m – Run 400m
Rest
Row 1000m – Run 800m
Rest
Row 2000m – Run 1600m
Rest
Use The Pace of Last Time Trial of 2000 Row/1600 Run
WARM UP
5′ Practice Double Unders
20m Bear Crawl
20 Push-ups
10 Inch Worm
20 Jump Squats
20 Tuck Crunch
30 Mountain Climbers
50 Double Unders/100 Mix/150 Single Unders
MOBILITY & SKILLS
Lower Body Trigger Point – Row
CONDITIONING
“BIATHLON TEAM”
Row & Run
Cover max Distance in 30 minutes of:
ROW
While Athlete (A) Row, (B) Run 500m and Change.
Warm-up:
5′ Practice Double Unders; then 3 rounds
7x Burpees
10x Knees to elbows
15x Squats
30x Mountain climbers
Mobility & Skills
Hip – Low Back – Shoulders
MIdline Stability & Core
3 Rounds Not For Time
20 Standing halo plate/Kb
15 Barbell Rollout
20 Kb Russian Twist
15 Barbell Good Mornings
Time Trial
Cover max distance
Row 9 Minutes
