- Week of November 4th 2013,
Session 1, Week 1
Warm-up: Double-Under Tabata Cycle (8 rounds, 20 sec work + 10 sec rest)
Intervals: Completed on own time during the week, completed both parts in same workout time
Part 1. Baseline- for time
500m Row
40 Air Squats
30 Sit ups
20 Push up
10 Pull ups
Scale as needed
Rest around 10 minutes before part 2
Part 2. Rowing Intervals
4 x 250m 1:1 rest (as long as it takes you to row the 250m, rest for that amount)
*maintain stroke rate at around 30 SPM
1st 250= 80% intensity
2nd= 85%
3rd= 90%
4th =95%
Rest 5 minutes
1 x 500m @ 30 SPM @100% intensity
Cool Down- Light rowing for 5 minutes
This workout is for Winter Endurance Athletes only, the next time to join the program will be in Session 2- December 2nd.
Coach Andrew and Coach Rachel at the Concept2 Rowing Course with Master Trainer Terry Symthe!