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Circuit Training: 5 x 5 Min Circuits:  1 Round Rowing + 4 Rounds BW Strength/Core

Wednesday, April 28

5 x 5 Min.Circuits:  1 Round Rowing, 4 Rounds BW Strength/Core Circuit

  • 11 members at a time rowing for 5 mins (shooting for goal pace/2K pace)

  • The rest of the group completes 5 min. circuit: 5 exercises on tabata clock (:20/:10 x 2 each move, then switch)

  • 5 Total Rounds (everyone has 1x on erg, 4x through circuit)

  • 1-2 Min rest/cleaning ergs BTWN RNDS

Rower: 5 Min. steady state:

  • Goal: 2K Pace  R:(1:45 Avg. Split/1:55 Avg. Split), W:(1:55 /2:05), B:(2:00 /2:15)

Circuit off ERGs: 5 minutes, :20/:10 x 2 each move

  • Min 1:  Stepback Lunge (:20 sec R, :20 sec L) R: Goblet

  • Min 2:  Push Up Progression (Hands Elevated/Negatives–Partial Depth–Full Depth–Weighted/Feet Elevated)

  • Min 3:  Prone Press

  • Min 4:  Lateral Bear Crawl (length of mat)

  • Min 5:  Hollow Hold R: hold through :10 sec rest periods

ONLINE (and rain/cold) VERSION:  4 x 6 Minute Tabata + Shoulder Prehab

Starter:  Shoulder Prehab – Side Lying Trio (3lb. weights):

  • Flexion (RPE 6/10) 10-12 Reps

  • Abduction (RPE 8/10) 12-15 Reps

  • External Rotation (RPE 10/10) 15-20+ Reps

-:20/:10 x 2 each move

-1 MIN REST between rounds

  • Min 1:  Push Up Progression (Hands Elevated/Negatives–Yoga–Tennis–Weighted)

  • Min 2:  Stepback Lunge (:20 sec R, :20 sec L)

  • Min 3:  Lateral Bear Crawl (length of mat)

  • Min 4:  Prone Press

  • Min 5:  Hollow Hold

  • Min 6: High Knees (Non impact: Fast March)

Details

Date:
Wednesday, April 28
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