2024-08-29-long-row-intervals

Brief

5:20-5:25

We have a some intervals for our workout today. This is a nice long interval of 10 minutes where we’ll do this work then rest until the end of that 10 minute window to repeat the interval 2 more times This means ideally we will be getting our work done in 8 minutes or less to give some time to reset and recover before the next interval. Each interval includes

1000m row 20 ring dips 20 box jumps

Row We should all be somewhat familiar with our row paces but if you were to row 2:00 pace, this 1000 meters will take you 4:00 minutes. Something a little slower than your 2k pace would work great here. Fast rows will be closer to 3:30 but let’s try and keep our row under 5 minutes. That means you have roughly 4:00 to get the rest of this work done to include proper rest

Ring dip This will be the most taxing movement or what can eat up a lot of your time when you get tired. Well want to pick a scale where we can maintain sets of 5-10 through out

banded
Matador
Parallel bars
Box dips
Push ups Box jump This box jump is high. We don’t normally do 32/27 inches so you’ll need to stay focused on each rep and get explosive. If this is too high we’ll find a height that works for you (that’s challenging) as we warm up

Warm up

5:25-5:32

2 rounds 300/250m row 10 box step ups / box jump 5 inch worms w/ push up

Dip/box jump practice

5:32-5:40

Support hold Negative Dip Kip

Test round

5:40-5:45

300m row 5 dips 5 dox jumps

Workout

5:45-6:15 Every 10 minutes for 3 rounds 1000m row 20 dips 20 box jump 32/27