Thursday

Thursday 011
Warm-up: Jump on that rower and warm up. Pull a slow 750 meters or run for 800. 3 sets of 10 squats, stretching out the legs hamstrings, glutes and quads between each set. 2 rounds of pull-ups and you’re ready to begin.

WOD: 6 x 500 meter rows with 4 minute rests between. Target goal should be fast and consistent (1:30 - 1:40 per 500 m) for all six iterations. I'm not this fast!

Strength: Straight leg dead lifts- 3 sets of 10, 8, 6, repetitions (raising weight as repetitions drop) with each leg. Final reps should be near failure. 2 sets of dumbbell lunges (25-50 lbs) and lastly, 3 sets of 20 hanging leg raises.

Endurance: Speed endurance 100m- Mark out a distance of 100 meters. Begin by gradually accelerating from 25%-90% for the first 60 meters . Sprint all out the last 40 meters. Slow down gradually, turn and repeat. 2 minutes on and 2 minutes off for 6 rounds.

Coach’s comments: Equipment needed- Rower, barbell, dumbbells, weights and somewhere to run. Both the WOD and the Endurance workouts for today are to be fast and build on a blend of endurance and power. Push and push hard for all the sets, these are preparing you for longer and more brutally intense distances.
3...2...1... Go!