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Part A: Strength & Skill

*Do a set every 3-4 minutes.

10 x DB Front Rack Alt single Leg Box Step ups @8-9/10 RPE (5 each side) + :50 sec single DB Goblet Squats 7.5-8/10 RP
0:60 sec single DB Goblet Squats 7.5-8/10 RPE
0:20 sec hold at the bottom on last rep

*Score is the Front Rack kg weight;
*Score Kg

Part B: WOD
(Pacing)
3 Sets at each time domain
2 minute Row @RPE 7.5/ AB
-rest 2min between sets-
1 minute Row @RPE 8 / AB
-rest 1 minute-
30sec Row @RPE 8.5/ AB
-rest 30 seconds-

3 sets of 2min
3 sets of 1min
3 sets of 30sec

TARGET SCORE
Intended Workout RPE: 7.5-8.5 – 75-85% – moderate/high to high intensity
Score total Meters for each Row
Score Time for Runs

STIMULUS and GOALS
How to Pace: STEADY! You have your pacing set out here! Aim to hit the intended intensities and paces. This will help us dial in our various “gears” of rowing and challenge our aerobic system in various ways.

How it should Feel: CARDIO! This one will be a little longer. Some great off season aerobic and pacing work!

WORKOUT STRATEGY & FLOW
Row: Work your efficiency in pulling and utilizing the rower well today. Don’t get lazy and just pull as hard as you can. Try to make each stroke look and feel as similar as possible!

Part C: Gymnastics

Week 1
Do 3 x sets:
10 x Banded PVC pipe Lat pulls while holding a hollow hold on the floor
30 secs Handstand hold against the wall
15 secs chin over bar pull up hold (jump to chin over if you need to)

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.