What the client needs to know:
– Metcon: Your goal today is to move with perfect form and sustain your rowing intervals – pick a pace that will challenge you but will not put you at risk of redlining.
What the coach needs to know:
– Metcon: – Goal: Moderate effort – 70-80% for all sets. The 2:00 rest should be sufficient to maintain this. Today’s workout is intended to be a longer/aerobic piece. No one should be near redlining on this on and actually we’d like people to use a pace that is completely sustainable even if that means dropping the RPE to 60-70%. People should denote their splits for EACH triplet.

B) WARM-UP (3:00 – 20:00)

Box Programming Dynamic Warm-up
BP Dynamic Consists of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
Leg Swing opposite toe to opposite hand
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation

C) CONDITIONING (20:00 – 60:00)

For total time:
500 Meter Row
12 Bootlegger Burpees
200 Single Unders

Rest 2:00

500 Meter Row
12 Bootlegger Burpees
100 Air Squats

Rest 2:00

500 Meter Row
12 Bootlegger Burpees
100 Push-ups

Rx+:(No change to today)
L2: (150 Single Unders) (Box Push-ups)
L1: (100 Single Unders) (50 Box Push-ups) (50 Abmat Sit-ups)
*30:00 Cap
*Alternate Options:
– Bike or Ski Erg x 2:00 per Row or Run
– 100 Meter Sledpull Powerwalk or Sledpush per 500m Row or 400m Run (increase rest interval to 3:00 if you choose this option)


– Global Foam Roll Lateral Quads x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale