08.25.2021 WORKOUT OF THE DAY

August 24, 2021

GENERAL & SPECIFIC WARM-UP

FOCUS: MAXIMIZING RECOVERY – “Don’t Just Assume the Position”
Today’s workout is a LONG monostructural piece with low skill movements. LOTS of athletes will RX this, so we want to make sure we’re adequately communicating the intention of the workout.
For today, we don’t just want to pace along and check the boxes next to these distances; instead, treat each interval as it’s own little mini-WOD. Find a target threshold pace that you can hold for each Row or Run, and work HARD to make sure you don’t slack off and just mail it in. If you’re stronger on one movement over the other, then pick either – Row or Run – to REALLY push yourself on.
The goal of this is to find the maximum pace possible for each piece, then to recover as much as possible, and then get back on it and push all over again. Try to stay lightly active and moving through each rest window – we tend to recover better with gentle movement over none at all, in terms of both aerobic and lactate threshold.

Todays workout will feature a combined general and specific warm up. Activate/Get Hot/Teach
200m Jog (Easy)
1:00 Row (Easy)
:30 second Calf Stretch each side
:30 second Pidgon Stretch each side
3x :20 second High Knees, :10 second Rest
15 Strokes (Hard) at ~24 strokes per minute
:30 second recovery row
15 Strokes (Hard) at ~27 s/m (Assess for increase in speed as stroke rate goes up and leg power stays constant)
:30 second recovery row
15 Strokes (Hard) at ~30 s/m (Assess for increase in speed as stroke rate goes up and leg power stays constant)
:30 second recovery row

WORKOUT OF THE DAY

“BOAT SHOES”

[ALL TRACKS]
For Time:
1500/1200m Row
1200m Run
Rest 3 Minutes
1000/800m Row
800m Run
Rest 3 Minutes
500/400m Row
400m Run

Score = Total time to complete the workout with rest.

POST-WORKOUT

3:00 Recovery/Clean-Up/Scores

Recovery
3:00 Recovery Row (Paddling pace)
:90 Pigeon Pose + Lat Reach each side

BEYOND THE 60

[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets For Max Reps:
Max Strict Pull-ups
Max Ring Rows
30 Band Pull-Aparts

WORKOUT VARIATIONS

AT HOME
For Time:
Run 1.5 Miles/2400m

Rest 3:00

Run 1 Mile/1600m

Rest 3:00

Run 0.5 Mile/800m

EQUIPMENT-FREE
For Time:
Run 1.5 Miles/2400m

Rest 3:00

Run 1 Mile/1600m

Rest 3:00

Run 800m