January 18, 2023 – Masters Program

Mobility & Prehab
Chest-Opener x 6-8 reps @ 3011

Followed by …

CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)

Warm-Up
2 Minutes BikeErg / Row / SkiErg
15 Supinated Grip Banded Pull-Aparts
2 Minutes BikeErg / Row / SkiErg
10 Isometric DeadBugs per side
2 Minutes BikeErg / Row / SkiErg
100′ Waiters Carry

A.
Every minute, on the minute, for 15 minutes:
Jerk Dip + Jerk x 1 rep @ 70-80%

B.
35-49:
Every 10 minutes, for 30 minutes (3 sets of):
500 Meter Row
50 Double-Unders
25 Wall Ball Shots (20/14lbs to 10/9′)
50 Double-Unders
500 Meter Row

50-54:
Every 10 minutes, for 30 minutes (3 sets of):
500 Meter Row
40 Double-Unders
25 Wall Ball Shots (20/14lbs to 10/9′)
40 Double-Unders
500 Meter Row

55+:
Every 10 minutes, for 30 minutes (3 sets of):
500 Meter Row
40 Double-Unders
25 Wall Ball Shots (20/10 lbs to 9′)
40 Double-Unders
500 Meter Row

Substitutions for double-unders (choose one of the following):
Reduce the reps by half
Single Unders x 1.5
Toe Taps to plate x 30 seconds

C.
Three sets of:
Dumbbell Floor Press x 10 reps @ 3011 tempo
Rest 15 seconds
Bat Wings x 5 reps with a 5 second hold
Rest as needed

Athlete Notes:
A longer conditioning piece headed your way today! The intention behind todays training piece is to get some double-under volume in and build rowing efficiency. You start off each interval with a row. Take that row at an average pace, knowing that pushing here won’t give you a huge benefit, especially if you struggle with double-unders. We’d rather you come off the row feeling good and ready to attack the double-unders. Complete them by feel, staying unbroken as long as your rhythm allows for it. Then you’ll move to your wall ball shots where we’d like you to keep these in 2 sets or unbroken (you can do it). Smooth and calm on your second set of double-unders and then push the pace a bit on your last row. You should have about 90 seconds or more of rest so immediately upon completing your last row start calming your breathe and see how quickly you can get to a nasal only inhale with a mouth exhale.

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Rowing Option
One set of:
200 Meter Row @ Easy Pace
300 Meter Row @ Fast Pace
200 Meter Row @ Easy Pace
100 Meter Row @ Sprint Pace
Rest 90 seconds between sets, then…

Every minute, on the minute, for 10 minutes:
10/7 Calorie Row SPRINT
*Easy row (10k pace) the remainder of the interval.

*Easy Pace = 5k-10k Pace
*Moderate Pace = 2k Pace + :05-:10/500m
*Fast Pace = 1k-2k Pace
*Sprint Pace = No Explanation Needed