Strength
3 Rounds
- Ring Bicep Curl @ 2111 x 8-10
- Feet elevated thoracic bridge x :15 hold
- Ring Tricep Extension @ 2112 x 8-10
- German Hang x 2-4 slow reps
Notes
For our strength today, you will rotate through four exercises for a total of 3 sets. You can take your time between exercises.
Ring Bicep Curl (third video). To make the rep easier, walk your feet back so that you are more vertical.
For the feet elevated thoracic bridge, first focus on getting your arms straight, then try to straighten the legs. Most of us will need to elevate our feet on a bigger box than seen in this picture here. If you cannot perform this with your hands on the ground, you can perform this with your feet on the ground, reaching back to the stall bars or wall, like this (though your hands most likely won’t be nearly as low).
Here is a video of the ring tricep extension. Make sure you are not moving from the shoulder and only extending at the elbow to isolate the tricep.
Choose one of the variations from our German Hang Progression. You can choose to simply stretch in the bottom of the hang or practice rotating around.
Conditioning
In a team of 3, with one person rowing at a time, row as many meters as possible in 21:00.
You must alternate every 250m.
Begin the first few intervals at your 1k pace. If you feel good, push the pace towards the end of the workout.
When you are not rowing, complete 5-7 strict pull ups before getting back on the rower for your next interval.
Notes
Today we are working on our 1k row progression. You will work in a team of 3 and accumulate as many meters as possible in 21:00. You must alternate every 250m.
Begin the first few intervals at your 1k pace. This means that if you got 4:00 on your 1k test last week, you will hold a 2:00/500m pace to start today’s workout. If you feel good towards the later intervals, try to push the pace a bit. But don’t start out faster than your 1k pace.
During your rest time while your partners are rowing, complete 5-7 strict pull ups, banded pull ups, or ring rows.