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Workout – Thursday, May 26

TIMELINEINTRODUCTION
0:00 – 11:00 General Warm-Up (11 min)
11:00 – 16:00 Specific Warm-Up (5 min)
16:00 -19:00  Pre-WOD Break/Prep (3 min)
19:00 – 47:00 WOD (28 min)
47:00 – 60:00 Accessory/Cool Down/Clean up (13 min)
Time to strap those feet in and get after lots of rowing! Endurance-based athletes live for days like today and a handful will have a specific time to shoot for (Check back to 12/9/21). Use the warm-up to work on efficiency and find a pace you want to hold during the 5k. Finishing a 5k row is a big deal regardless of time; celebrate this today with all of your friends when you finish and make a social media graphic to highlight any PR’s!
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
Athletes will want to maximize their time working with an elevated heart rate by finding a moderate but sustainable pace. Intensity level should challenge the athlete’s comfort zone, but it shouldn’t result in having to take long or frequent breaks!

A 5km row provides a great opportunity for all to measure their aerobic fitness! 

All athletes should go into the workout with a plan and a pacing strategy to ensure a strong consistent effort for the full distance. If the athlete knows what their time was on 12/9/21 this is useful information to help set a pacing strategy.
General Fitness athletes should be elevating their heart rate to a moderately high level but not to the point that technique begins to deteriorate. A quick but sustainable pace is key for this group.

A 5km row provides a great opportunity for all to measure their aerobic fitness! 

All athletes should go into the workout with a plan and a pacing strategy to ensure a strong consistent effort for the full distance. If the athlete knows what their time was on 12/9/21 this is useful information to help set a pacing strategy.
Strength athletes need conditioning too! Not only does moderate, sustained effort help to build a strong aerobic engine for longer WODs, it also helps them burn fat and boost calorie burn in a workout. Strength athletes can approach these sessions with heavier weight and moderate intensity. Rest periods are ok but they should be brief. The goal is to keep the aerobic stimulus for as much of the workout as possible.

A 5km row provides a great opportunity for all to measure their aerobic fitness! 

All athletes should go into the workout with a plan and a pacing strategy to ensure a strong consistent effort for the full distance. If the athlete knows what their time was on 12/9/21 this is useful information to help set a pacing strategy.

WARM UP: 00:00 – 16:00 (16 MINS)

GENERALSPECIFIC
 3 RDS
:30 row (Arms only)
:30 row (Arms and Torso)
:30 row (full body)
:30 rest
1:00 row @ moderate pace (60-70%)
:30 easy pace
1:00 row @ moderate-hard pace (70-80%)
:30 easy pace
1:00 row @ hard pace (80-90%)

PRE-WOD BREAK/PREP: 16:00 – 19:00 (3 MINS)

WOD: 19:00 – 47:00 (28 MINS)

OPTION 1OPTION 2
For Time:
5k row
28 min cap
(Last tested 12/9/21)
For Time:
1 mile run
100 Burpees
28 MIN CAP

POST WOD: 47:00 – 60:00 (11 MINS)

ACCESSORYCOOLDOWN
3 Rounds for Quality
10/10 Pallof Press
20 Hollow Rocks
20 Supermans
1:00 Banded Lat Stretch/Side

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