Time Trial
For time:
- Row 2000m
Notes
Today’s conditioning is a task priority workout. Your coach will lead you through a thorough warm up to get your engines primed for this test. Pacing is very important here. Ideally, you will choose a pace that you can sustain for the duration of the row, but no longer than that. If you’ve done it right, you’ll barely have enough for a kick at the end. This is a skill that requires practice and some data analysis can go a long way. To begin your row, set your monitors by pressing “select workout” > “standard list” > “2000m.” After you have finished your row, press “more options” > “memory” > “magnifying glass” and take a picture of the screen. The data presented there is important. Please note that some monitors are slightly different, so if you cannot find this page, ask your coach.
Strength
4 Rounds not for time:
- 8 Barbell Curls
- 8 Seated Dumbbell External Rotation per arm
- 15 Abmat Sit Ups
Strength Notes
Today’s strength consists of three exercises you will rotate between and complete four working sets. This will serve as some low intensity work to cap off the day after a tough conditioning test. For the curls, be sure to open the elbows to full extension at the bottom and stare at your biceps as you perform the exercise. The dumbbell external rotations will be performed with very light dumbbells and are meant as a rotator cuff strengthening exercises. Perform the abmat sit ups with control as they are not for time.