Daily training
2024-11-19
Mindset
What Can You Handle
"Boat Shoes"35 min
For Time:
1,500/1,350 Meter Row
1,200 Meter Run
Rest 3 Minutes
1,000/900 Meter Row
800 Meter Run
Rest 3 Minutes
500/450 Meter Row
400 Meter Run
Time Cap: 35 Minutes
REPEAT FROM 1/16/24
Stimulus
- Overview: This is a repeat workout from 1/16/24. 3 intervals with 3 minutes of rest between efforts means that athletes should be pushing their paces during all intervals.
- Athletes should aim for a strong effort during each interval knowing that there is rest between each rounds.
- Rows: Should be about 6:00, 4:00, 2:00.
- Runs: Should be about 6:00, 4:00, 2:00.
- Adjust distances as needed to accomplish this within the time cap.
- Score: Total time to complete work.
Strategy
- Descending distances with 3 minutes of rest between each set should mean that we are pushing the pace as we move through this piece.
- Third interval should be as close to a sprint as we can get with the shortest distances.
Substitutions
ROUND 1
- 7:30 Time Cap
- 1,200/1,080m Ski
- 75/60 Calorie Echo Bike
- 3,000/2,700m Bike Erg
- 6:00 Moderate Effort on Treadmill/Runner*
ROUND 2
- 5:00 Time Cap
- 800/720m Ski
- 50/40 Calorie Echo Bike
- 2,000/1,800m Bike Erg
- 4:00 Moderate Effort on Treadmill/Runner*
ROUND 3
- 2:30 Time Cap
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 2:00 Moderate Effort on Treadmill/Runner*
Movement prep
2 Rounds:
250m Row
200m Run
- Rest 1:00 Between Rounds