16/11/24 Saturday Workout of the Day

Warm-Up

2:00 Row Easy

– 

:30 second Alternating Scorpions

:30/:30 Samson Lunge Stretch

:30 second Iron Cross Stretch 

– 

2 Rounds

250/200m Row @ Moderate to Hard Pace, Building

20/20 Forward and Back + Side to Side Line Hops

5 Inchworm Push-Ups 

10 Deep Lunge Mountain Climbers

"Scorpion Vs. Sub-Zero"

For Rounds + Reps

Complete With a Partner Alternating Full Rounds

26:00 AMRAP

2000m Row Buy-In

--

Directly Into..

--

2-4-6-8-10....Alternating Single Arm Devils Press

6 Shuttle Runs

*Down & Back 7.5m = 1 Rep

Dumbbells: 22.5/15kg

Goal: Get into the Round of 12 + 12 Devils Press and Shuttle Runs

Stimulus: Muscular Endurance and Aerobic Stamina

RPE: 8/10

This workout will begin with the athletes rowing to 2000m. Athletes can switch in an out as often as they like until they complete the 2000m. Once athletes finish the 2000m, athletes will then begin on alternating rounds of an ascending ladder of Alternating Single Arm Devils Press and 6 Shuttle Runs. The rest gets longer, but so does the work here as athletes try to maintain a pace. The goal should be to keep a pace of about 8-10 alternating single arm devils press a minute.

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold