25/09/24 Wednesday Workout of the Day

Warm-Up:

3 Sets,

1:00 Cardio Choice (Bike / Run / Row)

8 Walking Inchworm to Hollow

10 Deep Lunge Mountain Climbers

10/10 Single Leg Glute Bridges

10 Alternating Dead-Bug Heel Taps

Rowing Form and Technique

Rowing Form and Technique

- Pick Drill

- Arms and Body

- Legs and Body

- Half Stroke

- Full Stroke

Build into how to keep the chain path smooth and consistent here when maintaining pace and tension on the row.

"Elsa Schiaparelli"

For Time:

Every 3:00 x 9 Sets, Alternating Stations

Station 1: 400m Run

Station 2: 

15/11 Calorie Echo Bike

30 Russian Kettlebell Swings 24/16kg

Station 3:

500m Row

Goal: Sub 2:00 / Set 

Score: Sum Total Interval Time

RPE: 8/10

Level 1:

For Time:

Every 3:00 x 9 Sets, Alternating Stations

Station 1: 300m Run

Station 2: 

10/7 Calorie Echo Bike

25 Russian Kettlebell Swings 16/8kg

Station 3:

400m Row

Rx+: 

For Time:

Every 3:00 x 9 Sets, Alternating Stations

Station 1: 400m Run

Station 2: 

18/13 Calorie Echo

25 American Kettlebell Swings 32/24kg

Station 3:

500m Row

Level 2:

For Time:

Every 3:00 x 9 Sets, Alternating Stations

Station 1: 400m Run

Station 2: 

12/9 Calorie Echo Bike

30 Russian Kettlebell Swings 20/12kg

Station 3:

500m Row

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose