FITNESS / PERFORMANCE – Mon, Mar 10

BLK LBL Fitness Club – FITNESS / PERFORMANCE

Thunderbird (Time)

(RX’d)

50-40-30-20-10

Double Unders

25-20-15-10-5

Single Arm Dumbbell Push Press (50/35)

5-4-3-2-1

Rope Climbs (Or 15-12-9-6-3 Strict Pull Ups)

(Scale)

50-40-30-20-10

Single Unders

25-20-15-10-5

Single Arm Dumbbell Push Press (light)

15-12-9-6-3

Ring Rows

Target time: 12:00-14:00

Time cap: 18:00

Row Warm Up (No Measure)

After the metcon, athletes should rest 5+ minutes before preparing for the Row Challenge. Bring the rowers out when ready and dial in your pacing.

Row Workout Prep:

3 sets of 30-second Row

– Set: Easy-Moderate (65%)

– Set 2: Moderate (75%)

– Set 3: Moderate-Fast (this should be your planned workout pace)

Rest 30-60 seconds between sets

Notes:

Remember, this is a 1000m (M/F). Start at a moderate-aggressive pace (80%+) and aim to ramp it up in the final 200m. Don’t sell out early only to fall back and end with negative pacing.

1000m Row (Time)

Max Effort 1000m Row
Row 1000m for time

Concept2 is holding a worldwide virtual sprint challenge. Race 1,000m on the Concept2 Rower and enter your time in their Online Logbook by March 11th at 8 AM EST. See how you rank worldwide! More information can be found here: log.concept2.com/challenges/indoor-sprints

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Calf Foam Rolling

2x 1 Minute Pec Stretch

1 Minute Ring Lat Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Calf Foam Rolling

Pec Stretch

Ring Lat Stretch

Fitness (AMRAP – Rounds and Reps)

3 sets

AMRAP 8:00

5 Dumbbell Complex

15 Air Squats

5 DB Complex

250/200m Ski

*2:00 Rest between each AMRAP (Walk & recover)*

**DB Complex= Burpee deadlift + bent over row

Hex Press (Checkmark)

1×10

4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Double DB Skull Crushers (Checkmark)

1×10

4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets