Level 1

Individual or Team Workout

15 minute As Many Rounds as Possible

300 meter Run

500 meter Row

or

15 minute As Many Rounds as Possible

300 Meter run

Max Calorie Row (While Partner is running)

*Score is max calories

Level 2

Individual or Team Workout

15 minute As Many Rounds as Possible

300 meter Run

500 meter Row

or

15 minute As Many Rounds as Possible

300 Meter run

Max Calorie Row (While partner is running)

*Score is max calories

*225 Calories

Level 3

Individual or Team Workout

15 minute As Many Rounds as Possible

300 meter Run

500 meter Row

or

15 minute As Many Rounds as Possible

300 Meter run

Max Calorie Row (While Partner is Running)

*Score is max calories

*275 Calories

Level 4 Rx

Individual or Team Workout

15 minute As Many Rounds as Possible

300 meter Run

500 meter Row

or

15 minute As Many Rounds as Possible

300 Meter run

Max Calorie Row (While Partner is running)

*Score is max calories

*300 Calories

Motivation

Saturday is our Rowing Challenge.  A 2000 meter row for time.  Heats will start at 8:00 AM and go every 20 minutes.  We will have numerous divisions so that you can compare your time versus those your age, gender, and height.  Even if you have not been putting in extra time the last 5 weeks to improve your row you will have improved if you have been coming consistently.  Like today we have spent a lot of time on the rower and working to improve are cardiovascular system.

 

How did you do with your nutrition on Super Bowl Sunday?  We went to friends house that have kids our kids’ ages.  There were a few snacks.  Brownies which a few of our kids can eat but don’t at our home.  We found out in the middle of the night that Ryan (our 3 year old) had more brownies than she should have.  She threw up all over her bed and bedroom floor.  I can’t think of any healthy foods that react the same way with our bodies as does junk food.  Make better choices.

Strength

Day 1 or 2

Strategy

Cardiovascular Endurance.  That is the main focus of today’s workout.  We all need better cardio.  Push yourself hard today and reap the rewards.  If you are running at an 8 minute a mile pace than you can complete the run in 1 minute 30 seconds.  This means your partner will have that 90 seconds to row as many calories as possible.  We should attempt to get 20 calories per row.  Those striving to get into level 4 today will need to row about 33 calories per row if it takes your partner 90 seconds to do the run.  There are ways to game this workout.  Simply running slower will leave you on the row longer.  This could be good or bad.  To long on the row will see a decreased average power output.  You will need to run at a pace that allows for a good solid effort on the row as that is where the points are earned. 

Get more Awesome: Single arm KettleBell Power Clean 15 each arm.