Row
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
250m fast
Some Gave All (Beginners = 2000m PR above 8min)
Row “Aerobic Threshold”
3 Sets:
2min at fast
-Rest 30sec-
1min at fast
-Rest 30sec-
30sec at fast,
*Rest 3min b/t sets
Some Gave All (Intermediate = 2000m PR 7-8min)
Row “Aerobic Threshold”
3 Sets
500m at fast
-Rest 30sec-
250m at fast
-Rest 30sec-
125m at fast,
*Rest 3min b/t sets
Some Gave All (Advanced = 2000m PR sub 7min)
Row “Aerobic Threshold”
3 Sets
600m at fast
-Rest 30sec-
300m at fast
-Rest 30sec-
150m at fast
*Rest 3min b/t sets
Cool Down
3min at easy “cool down” pace
Shoulders and Glutes
Barbell Strict Press
5 sets: 8-12 Reps (increasing weight across sets)
*Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over extension of the low back. Use a slightly staggered stance if needed. Rest 90 sec b/w sets
Seated Dumbbell Arnold Press
4 sets: 10-12 reps (two dumbbells) (increasing weight across sets)
*Focus: Dumbbells start at the shoulders with hands facing the body. As dumbbells are pressed, rotate hands through press so that hands are facing away from body at lockout
Standing Lateral Raise
4 sets: 12-15 reps; (moderate loading: keep same weight or increase across sets)
*Focus: Start with Dumbbells slightly in front of the body. Lift to the side keeping the elbows above the level of the hands.
Bent Over Lateral Raise
4 sets: 12-15 reps (light to moderate loading: keep same weight or increase across sets)
*Focus: Push the hips back and load the hamstrings for the starting position. Lift to the side keeping the elbows above the level of the hands
GHD Hip Raise
5 sets: 20 reps (no weight OR holding a light plate or dumbbell
*Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
Elevated Step-Back Lunges
4 sets: 10 reps per side (Body weight to moderate loading) perform all reps on one side and
then then other side
*Focus: Stand on a small elevated surface (plate or jerk block lid). Step back until rear knee touches floor and step up, focusing on contracting the glute of the working leg.
