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Strength & Skill:

*Do a set every 3-4 minutes.

10 x DB Front Rack Alt single Leg Box Step ups @8-9/10 RPE (5 each side) + :50 sec single DB Goblet Squats 7.5-8/10 RP
0:60 sec single DB Goblet Squats 7.5-8/10 RPE
0:20 sec hold at the bottom on last rep

*Score is the Front Rack kg weight;
*Score Kg

WOD: 2 Sets
3 minute Row @RPE 7.5/ 480+220m Run
-rest 90 seconds-
2 minute Row @RPE 8 / 480 m Run
-rest 1 minute-
1 minute Row @RPE 8.5/ 220m Run
-rest 30 seconds-
0:30 sec Row/ Run 100m
-rest 15 seconds-

*start the 4 minute Row at 2-3 seconds slower per 500m than your estimated 5k pace and work to get faster paces as the time decreases each “rep.” For additional reference, the 1 minute Row should be only 2-3 seconds slower per 500m than your estimated 1k pace.

TARGET SCORE
Intended Workout RPE: 7.5-8.5 – 75-85% – moderate/high to high intensity
Score total Meters for each Row
Score Time for Runs

STIMULUS and GOALS
How to Pace: STEADY! You have your pacing set out here! Aim to hit the intended intensities and paces. This will help us dial in our various “gears” of rowing and challenge our aerobic system in various ways.

How it should Feel: CARDIO! This one will be a little longer. Some great off season aerobic and pacing work!

WORKOUT STRATEGY & FLOW
Row: Work your efficiency in pulling and utilizing the rower well today. Don’t get lazy and just pull as hard as you can. Try to make each stroke look and feel as similar as possible!

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.