Strict Press
3 Sets:
6 Strict Press at 70%
* Rest 1-2 Minutes Between Sets
"Boat Race" [BENCHMARK]
3 Rounds For Time:
500/450 Meter Row
400 Meter Run
3 Minute Rest Between Rounds
Tine Cap: 20 Minutes
AEROBIC POWER [VO2 MAX]
Age Group
13-15 & 55+ | Same as class
Same as class
In part 1, Today is one off strength piece to get a touch on a movement that we will not be doing for another few weeks. Since today is “Boat Race, the logistics should easily allow for a strength piece in classes. Though, if you are needing to run multiple heats of “Boat Race” then you can choose to opt out of the strength piece.
In part 2, We are looking for fast but consistent rounds. With 3 minutes of rest built in, look to push the pace from the beginning. Choose distances that allow you to finish each station in less than 2:00.
Score: Time
Intended Intensity: RPE 7-8
Fitness Attribute Improved: Aerobic Power [VO2 Max]
Target Score: 16-18 Minutes
Row: In the past, all athletes have rowed the same distance (500m) in this benchmark workout, but moving forward, men and women will row different distances (500/450m) to make scores more comparable.
Run: The run should start and end at your rower. After you complete your run each round, rest for 3 minutes before starting the next round.
Stroke Length
Monitor the length of the rowing stroke, ensuring athletes take advantage of the full range of motion without sacrificing proper form.
Discourage overreaching or cutting the stroke short, as this can impact both power and efficiency.
With 3:00 of rest built in, the goal is to hold a very hard effort pace for all 3 rounds.
While we want to be aggressive, we still want to balance the speed across the row and the run.
Approach the entire workout like you’re completing 1,000-meter row sprints. We would try to maintain the same pace on the first 500m and the second 500m. But instead of another 500m on the rower, we have a 400m run.
Go by feel in the first round and try to put an equally strong effort into both movements for all 3 rounds.
500/450 METER ROW
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
400m Run
2:00 Hard Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
30 Burpees
400M RUN
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Hard Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
30 Burpees
If you need athletes to share rowers, you can run heats on the 2-3 minutes to break the class up.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Row | tell, show, do, check
Strict Press Specific Warm-Up
(21-33 minutes)
(33-39 minutes)
Practice Round
Break
Workout adjustments if needed
(39-59 minutes)
Look For
Post Workout Clean Up & Chat (59-60)
Bulletproof Shoulders
AMRAP 5:
Dumbbell Z-Press
* Choose Weight You Can Complete 8+ Reps Each Set
Mindset
Lucille Ball
"I’d rather regret the things that I have done than the things that I have not done."
It’s better to take action and risk failure than to do nothing and wonder what might have been.
