Short Interval Pairs

Warm-up 2 rounds: 20 KB swings (53/35) 25 meter left-only pulls (door to edge of building) 25 meter right-only pulls (back to door) 200 meter run sprint the first 100m 75% on the way back with perfect form Workout 4 rounds of: 400m run 60 second rest 200m run 30 second rest Finisher tabata plank holds … Continue reading Short Interval Pairs


Short Time Trial and Long Rowing Intervals

Warm-up Skills and drills: focus on pulling, cadence drills.  Make sure you're warm and ready before our little test. Workout 1 mile time trial Rest 5 minutes, then: ROW: 3 x 8 minute intervals recover 4:00 between intervals Recover: 3 rounds 15 Russian swings (53/35) 10 reverse hyper Then roll out: Hamstrings Lower back Lacrosse … Continue reading Short Time Trial and Long Rowing Intervals