I. Row 500m
(practice holding to x:xx pace/500m)
II. Coach’s Choice
Complete as many rounds/reps as possible in 15:00 of
2 x Rope Climbs
5 x Handstand Push-ups
12 x Box Jump Overs (24/20”)
Notes: Rope Climb scaling options are as follows; Knotted ropes are 1:1 (2 ascents per round), Hand over hand Pull from supine to standing position is 2:1 (4 reps per round), and Pull-ups are 3:1 (6 reps per round).
Post scores as rounds/reps to comments.
“Threshold C2 Intervals”
Select from the assigned pace thresholds and maintain that or faster for as long as possible for each work interval:
10 Rounds of
Row x hold pace to goal for as long as possible
Notes: Goal pacing threshold splits are based on what the current work on the rower would yield for a 500m time. Thus the notation shows a minute and seconds followed by /500m. Guidelines to select pacing goals would be as follows: 2:20, 2:05, 1:50, 1:40, 1:30 or faster. During each work interval an athlete would select their goal pace and work at that pace or faster for as long as possible, resting for 1:00 starting when failure to hold pace occurs. Athletes should be picking paces that elicit hard levels of exertion that are maintainable for a minimum of 12 seconds. Get some, freaks.
Score cumulative time held to pacing goal (best and worst round info is useful bonus data).