02/10/25 Thursday Workout of the Day

Warm-Up Flow

General Warm-Up

2 Sets, For Quality

200m Run

10m A Skips

10m B-Skips

2x (10m/10m) Lateral Shuffle

1:00 Row (:30 Easy / :20 Moderate / :10 Hard)

Row Skill Work

2 Sets

-30sec Arms Only Rowing

-30sec Body and Arms Only Rowing

-30sec Legs and Body Only (straight arms)

-:30sec Low Stroke Rate

-15sec High Stroke Rate

:30sec @ Goal Pace

Conditioning

“Breakage”

4 Sets, Each for Max Distance

6:00 AMRAP

800m Run

- Max Meter Row in Remaining Time

Rest 3:00 between sets

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 500m+ (M) / 450m+ (F) on the Row Per Set

Total Goal: 2000m (M) / 1800m (F) or more

Score: Total Row Meters Accumulated Across All 4 Sets

RPE: 9/10

Stimulus: Suprathreshold Aerobic Conditioning / Sustainable Effort

Primary Objective: Run at a controlled, but aggressive pace to leave 1:30–2:00 for rowing in each set.

Secondary Objective: Stay consistent across all 4 intervals and aim to slightly increased meters on each set

RX+:

1000m Run

Level 1:

4 Sets, Each for Max Distance

6:00 AMRAP

600m Run

- Max Meter Row in Remaining Time

Rest 3:00 between sets

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

Optional Accessories

3 Sets: For Quality

:30 Dual Kettlebell Overhead Sit-Ups

:30 Kettlebell Weighted Russian Twist

:60 Forearm Plank

R: 1:00 b/s