Alternative Athletics: 2K Row

WARM-UP
3 sets:
10 reps or :30 of each movement:
saddle stretch
Samson stretches
PVC Overhead Squat(weight in heels)
Strict Situps (minimal arm movement)
Good Mornings (neutral spine)
Strict Pullup (full ROM)
Strict Ring Dips (full ROM)


1 set:
2 x :30 Row // Chest and torso upright.
2 x :30 row // Hold the end of the stroke for :01.
2 x :30 row // Return the arms before the knees band.
2 x :30 // Speed up the cadence, but still extend the arms before the knees bend.

2 sets:
150-m row, holding 1:45-2:30/500-m pace
Rest 1:00

NOTES

• Use the first three sets as a way to increase range of motion throughout the entire body.
• The rower sets are meant to give you an opportunity to dial in your technique and your pace for the workout.

RX / Intermediate
For time:
2,000-m Row

BEGINNER
For time:
Max distance row in 8:00

Post-workout:
3 sets:
Max unbroken Strict Ring Dips
1:00 plank hold

Stimulus & Goals

• 7:00-10:00.
• Shoot for a consistent 1:45-2:30/500-m pace.
• Chance to really push the pace on the rower.
• If you’re not falling off the rower at the end, you didn’t do it right.

Strategy

• If you have completed this workout previously, look back at your score to set an ideal pace goal.
• Try to maintain a pace for the first 500-m that is :01-:03 faster than your desired pace. In the middle 1,000-m, aim to stay on target or maybe wavier by :01. The last 500-m should be an all-out assault. Giving this last interval everything you have.

Competition: 85 min

Warm up: 20 min
See above

Workout 1: 20 min
Today’s Rx

Workout 2: 20 min
For time:
15-12-9:
strict handstand push-ups
*Complete 21 Situps after each set.
15-12-9:
Strict Ring Dips
*Complete 21 sit-ups after each set.
15-12-9:
Pushups
*Complete 21 sit-ups after each set.

Stimulus & Goals

• Finish this workout in 12:00-18:00.
• If upper-body gymnastics pressing is a strength of yours, this workout will be all about the sit-ups.
• If you can’t perform the 15-12-9 rep scheme movements in 3 sets or less, scale the volume. Or, complete 1:00 of max reps during the round of 15, 1:00 of max reps during the round of 12, and :30 of max reps during the round of 9 for all the movements. This will allow you to get in a good amount of work while maintaining the stimulus.
• If high-volume sit-ups destroy you, modify the reps to 15.

Strategy

• If you’re a bodyweight ninja, go unbroken. This workout will come down to how fast you can perform sit-ups. The goal is under 15:00.
• If the amount of gymnastics pressing scares you a bit, break it up early. There’s nothing wrong with breaking up the round of 15 into 3 sets and performing 2 sets for the round of 9.
• You could also use the sit-ups as “rest.” They will give your upper body a break, so if you want to push for bigger sets, use the sit-ups to recover.

Workout 3: 15 min
5 sets:
5 Chin up (supinated grip)
5 wide-grip Pullups (pronated grip)
10 alternating DB Renegade Row

NOTES

• Use a narrower grip for the chin-ups than you would for pull-ups. Use a wider grip for your wide-grip pull-ups. Increase the weight on the renegade rows over as many sets as possible.

Stretching: 10 min
Accumulate:
2 sets:
:30 Samson stretches / side
:30 elevated pigeon pose / side