8/8/15 “Row Intervals”



Hip Mobility.

Skill Practice Warm Up:

Turkish Get Ups (Minimum of 5 per side)

Metabolic Conditioning:

“5, 4, 3 Row Intervals” – For total time.

500m row

2 min rest

400m row

2 min rest

300m row

*Women’s “As Prescribed” weights and reps (Rx) Scaling Guide: 7 – 11 minutes

Log your results online by clicking here. Compare to: 2015 – 01 – 03

*Women’s “As Prescribed” weights and reps (Rx) Coaching Tips: Go hard on the first round, but it isn’t the best idea to go all out. Aim for 90-95% intensity. Hit the 400 with all you got, then just try to hang on for the final 300. Doing 2-3 short, fast, pulls at the start of each interval will help get the flywheel back up to speed and can knock seconds off of each interval. Two people can easily share a rower as long as they can do the 500 and the 400 in 1:30-1:50 min range (less than 2 minutes for the transition time to get on and off the rower). The potentially faster rower should go second.

Optional ‘Cash Out’: 1 Mile jog.

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