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A) Whiteboard Brief (0:00 – 3:00)
– Metcon: The goal of today’s workout is to sustain your scores for each AMRAP. Each interval we are
looking for around 80% effort for all 4 rounds.
– Metcon: The goal of today’s workout is to sustain your scores for each AMRAP. Each interval we are
looking for around 80% effort for all 4 rounds.
B) Warm Up (3:00 – 15:00)
Coach Led Rowing Intervals. Athletes will partner up come working on dialing in their rowing technique.
Review the attached rowing drills.
– This warm-up should allow one athlete to work for about 60s while their partner rests.
D) Metcon (25:00 – 55:00)
In a 5:00 Window x 4 Rounds:
Row 250 Meters
Remaining time: Max Rounds of:
5 Pull-ups
10 Renegade Rows (50s, 30s) (total reps)
15 Box Jumps w. step down (24, 20)
Rest 60s between rounds
*Score = Total Rounds of AMRAP
In a 5:00 Window x 4 Rounds:
Row 250 Meters
Remaining time: Max Rounds of:
5 Pull-ups
10 Renegade Rows (50s, 30s) (total reps)
15 Box Jumps w. step down (24, 20)
Rest 60s between rounds
*Score = Total Rounds of AMRAP
L2: (Band Assisted Pull-ups) (40s, 25s) (20, 15)
L1: (Ring Rows) (light DBs) (Alt. Step-ups)
*Alternate Option: 200m Run, 60s Bike or Ski Erg
E) Extra Credit (55:00 – 60:00)
Glute Bridge: 3 x 30. Rest 60s.
– squeeze glutes at top for a 1 count. These should start to burn around 15th rep.