Thursday Games Training

Row Conditoning Workout

500m mod

Rest 1 min

4 rounds: 300m hard, 200m easy, 100m sprint, 90sec rest

500m mod

4 rounds: 300m hard, 200m easy, 100m sprint, 90sec rest

500m mod

Total: 6300m

Row Pacing Template

Sprint pace: sub-2000m PR pace

Hard pace: 2000m PR pace + 0-5sec

Mod pace: 2000m PR pace + 10-15sec

Easy pace: 2000m PR pace + 25-30sec

• Plug into rower using variable interval feature

For Quality

25 Hip Extensions, 20′ Handstand Walk, 50 Ab Mat Sit-ups, 20′ Handstand Walk

20 Hip Extensions, 20′ Handstand Walk, 40 Ab Mat Sit-ups, 20′ Handstand Walk

15 Hip Extensions, 20′ Handstand Walk, 30 Ab Mat  Sit-ups, 20′ Handstand Walk

10 Hip Extensions, 20′ Handstand Walk, 20 Ab Mat  Sit-ups, 20′ Handstand Walk

5 Hip Extensions, 20′ Handstand Walk, 10 Ab Mat Sit-ups, 20′ Handstand Walk