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Week 6
Workout 1: 2k test Workout 2: Lift--> AMRAP (as many reps as possible) in 5 minutes (should be between 70-120 reps, then 3-4 sets of 6-15 reps (heavy)-->pick 2-3 exercises plus core-->deadlift, pulldowns, box jumps, jumpies (with dumbbells in each hand), leg press, shoulder press, bench press, bicep curls, tricep…
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Week 5
Workout 1: 30 minute steady state Workout 2: Lift--> AMRAP (as many reps as possible) in 5 minutes (should be between 70-120 reps, then 3-4 sets of 6-15 reps (heavy)-->pick 2-3 exercises plus core-->deadlift, pulldowns, box jumps, jumpies (with dumbbells in each hand), leg press, shoulder press, bench press, bicep curls,…
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Week 4
Workout 1: 100m test, rest as much as needed, then 200 m test, then rest, then 300m test, rest, then 20 min light steady state Workout 2: Lift--> AMRAP (as many reps as possible) in 5 minutes (should be between 70-120 reps, then 3-4 sets of 8-15 reps (heavy)-->pick 2-3 exercises plus core-->deadlift, pulldowns, box jumps,…
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Note on Nutrition
You can't train like a horse and eat like a bird... I've been asking you to go to the weight room and lift, as well as erg, which is a combination of strength and endurance. While the common thought is that if you go to the gym and lift weights, you will get big and muscular, that is false. The same is true for erging. You…
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Week 3
Workout 1: 10 rounds of 1 minute at 2k pace + 5s, 1 minute at 2k+20s, 1 minute at 2k+35s-->This should be done continuously, so 30 minutes straight through. Workout 2: Lift--> AMRAP (as many reps as possible) in 5 minutes (should be between 70-120 reps, then 3-4 sets of 8-15 reps (heavy)-->pick 2-3 exercises plus…
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Week 2
Workout 1: 250m, 500m, 750m, 1k, 750m, 500m, 250m-->30 sec rest per 250m work-->so, 250m then 30 sec rest, 500m then 1 min rest, 750m then 1:30 rest, etc.-->open rating Workout 2: Lift Workout 3: 30 minute steady state rate 18-22 Workout 4: Lift Workout 5: 3x2k with 3 minutes rest-->rating 22, 24, 26-->this is more of an…
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Supplement long ergs with runs
For those who wish to do so (especially the XC runners out there), you're welcome to supplement the steady state rows (20-30 minute rows at fixed rating) with runs. Running is a great cross training exercise for rowing, and will help you prevent injury when you start running in the fall for XC season. I would add 10…
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Week 1
Workout 1: 20 minute steady state-->18-22 spm-->15-20s/500 over your 2k split Workout 2: Lift--> 3 sets of 20 reps, then 3-4 sets of 4-6 reps (heavy)-->pick 3-4 exercises plus core-->deadlift, pulldowns, box jumps, jumpies (with dumbbells in each hand), leg press, shoulder press, bench press, bicep curls, tricep…
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Summer workout #1
2k meters erg. Open rating (try to stick to 28-32 spm). To be completed by June 1. We need a base score for you to improve upon! The workouts will get easier...I promise!
