09/11/24 Saturday Workout of the Day

Warm-Up

1000m Rowing Golf

Alternating Every 100m mark. Each athlete will row 100m and try to have the rower roll the meters to the target of the 100m - 200m -300m mark , etc. until 1000m is on the screen. At each mark, we are looking for how many meters over or under the rower is and both athletes will complete that amount of synchro burpees together before the other athlete rotates back on the rower to complete their 100m segment of rowing.

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2 Sets, For Quality

5 Dumbbell Front Squats

5 Dumbbell Push Press

5 Dumbbell Thrusters

10 second Hollow Rock

10 second Hollow Hold

Load: Warm-Up Loads at 20-25lb below working weights on the Dumbbells

"Yggdrasil"

With a Partner for Time, Splitting Work

2000m Row Buy-In

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12 Alternating Rounds

8 Dual Dumbbell Thrusters

16 Abmat Sit-Ups

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2000m Row Cash-Out

Dumbbells 2x 22.5/15kg

Goal Time Domain: 22:00-28:00

Time Cap: 30:00

Stimulus: Partner Workout / 1:1 Work to Rest Ratio

RPE: 8/10

Notes: We are looking at a classic partner workout with one partner working while the other is resting. We will be looking to complete each row as 30 seconds on / 30 seconds off until completion and then moving into 12 rounds of Dumbbell Thrusters and Abmat Sit-Ups as a "You Go, I Go" approach where an entire round will be completed by partner 1 before partner 2 completes a round.

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)