Motivation
 Have you been watching the Olympics?  You should be.  There have been some amazing displays of human movement.  I am continually amazed by these athletes.  Take the women’s downhill. The winning time was 1 minute 47.57 seconds.  For the first time in history there was a tie for the gold medal.  What I think is astonishing is that finishing in 1 minute 48.56 seconds or .99 seconds slower than the gold medal time would place you in 8th place.  What I actually love about the Olympics is that some sports are not just judged by fastest time but are scored based on movements done and more importantly how well they are done.  Even at this level where athletes are so evenly matched the winner is usually very obvious.  Even between Gold and Silver there is usually little doubt even to the untrained viewer who was better.  Let us use this approach in our training.  We not only want to do the movement but we want it to look good.  Now go watch some Olympic highlights and get motivated to workout.
 
Workout Strategy
 Look at today’s workout as two parts.  The first part being sprint intervals on the rower.  The second part being a series of benchmark test.  As long as you can do one repetition of each exercise at a level than you can do that level.  Do the hardest level possible.  This may result in low scores but you will know what you are capable of.  Again this is a test portion.  Not a workout.  The rower is the workout portion.
 
Workout of the Day
Strength of the Day                                                Day 1,2, or 3
Level 1:

 

Every 2 minutes for 5 rounds

150 meter row

then:

3 minutes Max Jump Rope

1 minute rest

2 minutes Max Ring Rows

1 minute rest

2 minute Max Elevated Push Ups

Level 2:

 

Every 2 minutes for 5 rounds

150 meter row

then:

3 minutes Max Jump Rope

1 minute rest

2 minutes Max Pull Ups

1 minute rest

2 minute Max Push Ups

Level 3:

Every 2 minutes for 5 rounds

150 meter row

then:

3 minutes Max Double Unders

1 minute rest

2 minutes Max Pull Ups

1 minute rest

2 minute Max Hand Stand Push Ups (mat)

Level 4:

Every 2 minutes for 5 rounds

150 meter row

then:

3 minutes Max Double Unders

1 minute rest

2 minutes Max Chest to Bar Pull Ups

1 minute rest

2 minute Max Hand Stand Push Ups

Get more awesome: 2 minutes of Flutter Kicks