2025-10-14

Warm-up & Mobility15 min

A) GET WARM
5:00 of Cardio (Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
1:00 Samson Stretch (R)
1:00 Samson Stretch (L)
0:30 Banded Front Rack Stretch (R)
0:30 Banded Front Rack Stretch (L)

C) MOTOR CONTROL
0:30 T-Spine Sweeps (R)
0:30 T-Spine Sweeps (L)
1:00 90/90 Hip Rotations

D) STABILITY
1:00 Kettlebell Windmills (R)
1:00 Kettlebell Windmills (L)
1:00 Tempo Cossack Squats & Twist

"5k Row" [BENCHMARK]30 min

For Time:
5,000 Meter Row

Time Cap: 30 Minutes

Stimulus

Overview: This aerobic benchmark is one of the clearest tests of fitness because it pushes your VO₂ max, lactate threshold, and aerobic efficiency all at once. Make sure you update your time in the PR section of the app!
To complete under the 30-minute time cap, you have to row under a 3:00 per 500m pace. The effort and intensity required to hold the pace you start at will increase several times throughout – stay engaged!
Men and women row the same distance today.
Intended Intensity: RPE 6-9
Fitness Attribute Improved: Aerobic Power
Target Score: 20-25 Minutes

* If time-capped, add 1s to your score for every 100m not completed.

Strategy

Pacing a 5k is all about choosing a sustainable effort from the beginning. It should feel like an RPE 6 and shouldn't rise above an RPE 8 until the last 3-4 minutes.
Your first 3,000m should look and feel very similar, with the third 1,000m starting to require a bit more focus. The hardest section is the 4th 1,000m, which starts to require more effort, but still not close enough to the end to feel that surge of energy - lean in here.
An RPE 6-7 is about 0:10-0:15 slower than your 2k PR pace. It’s a labored effort that requires focus. You can speak a few words between breaths. You can sustain it for 15-30 minutes.

Substitutions

5,000 METER ROW

Movement prep

3:00 easy row, gradually increasing stroke rate & pace

3 x 0:30 faster strokes at RPE 7, 0:30 easy