Strategy talk before beginning warm-up.
Good way to strategize this workout is to pick a manageable rowing pace, and to break up the thrusters. A good combination might be…
27: 3 x 9
21: 3 x7
15: 3 x 5
9: 3 x 3
Use the warmup of the row to look at pace of calories / hour.
Warmup:
30 seconds on, 30 seconds rest rowing
-Row in Calories
-Build intensity over 8 sets
Focus on technique
Explosive drive, relaxed, but positioned recovery phase.
2-3 rounds:
Front rack stretch with bands + ankle stretch with kettlebell (1 minute/side)
Goblet squats x 10
OPEN WORKOUT 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
95/65 @ most
SWEAT 45 – May 10, 2024
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
