Posts tagged with ‘stroke rate’

  • WOD Blog | Workout of the day

    THURSDAY 22-03-2018

    - by Admin

    ENDURANCE CLUB

    A. ROWING MECHANICS

    B. CONDITIONING

    10 rounds of:
    1 min as fast as possible, SR 36-40
    1 min rest

    Calculate your average distance/min

    End with a 1000m recovery row

    GI JOZI

    8 Rounds p/movement – 1 min rest between movements

    20 sec Sprint: 40 sec Slow recovery
    Air Bike for max calories : Super Slow Squats
    Max Hurdle Jumps : Toy Soldiers
    Max Burpees : PVC behind the neck Snatch grip press
    Max Russian Twist : Slow Sit ups

  • WOD Blog | Workout of the day

    THURSDAY 08-03-2018

    - by Admin

    ENDURANCE CLUB

    A. ROWING MECHANICS

    B. CONDITIONING

    1500m for time, SR 30

    Rest 4 mins

    1000m for time, SR 32-34

    Rest 3 mins

    750m for time, SR 34+

    GI JOZI

    8 min AMRAP
    Air Bike 10/15 cal
    Tuck ups / V – ups x 10

    Rest 2 min

    8 min AMRAP
    Box Jumps x 10
    Forward Rolls x 5

    Rest 2 min

    8 min AMRAP
    Sled Push 6 x 10m
    50m run forward
    50m run backwards

  • WOD Blog | Workout of the day

    THURSDAY 15-02-2018

    - by Admin

    HAPPY BIRTHDAY TO MARTIN MACPHAIL AND BIANCA PAOLINI!

    ENDURANCE CLUB

    A. ROWING SKILL

    B. CONDITIONING

    3 x 1500m w/ 3 min rest
    Stroke Rate: 20, 22, 24

    GI JOZI

    In groups of 3: 1 person at each station,

    Work for 3 minutes , rest 30 seconds

    AMRAP1 – 3 minutes

    6 Push ups
    8 Box Jumps
    9 Ball Slams

    AMRAP 2 – 3 minutes

    30 double unders/60 singles
    15 sit ups

    AMRAP 3 – 3 minutes

    100m run
    15 dbl DB push press (light and fast)

    Complete all three AMRAP’s – REST 2 minutes

    * Repeat for a total of 3 rounds

     

  • WOD Blog | Workout of the day

    THURSDAY 08-02-2018

    - by Admin

    HAPPY BIRTHDAY TO FILIPE VISEU!

    ENDURANCE CLUB

    A. ROWING SKILL

    B. CONDITIONING

    8 x 250m sprints w/ 2 min rest
    – All intervals should be AT LEAST the same split as your 2km PB
    – SR should be 32-34

    GI JOZI

    In Pairs: 2 ROUNDS

    AMRAP 5:
    Relay sprints: alternate every 20- 40m

    Rest 1 minute

    AMRAP 5:
    Alternating – 1 person finishes the round, then swap
    5 push ups
    10 sit ups
    15 air squats

    Rest 1 minute:

    AMRAP 5:
    Skipping- alternate every 50 singles or 30 doubles

    Rest 1 minute:

  • WOD Blog | Workout of the day

    THURSDAY 25-01-2018

    - by Admin

    ENDURANCE CLUB

    A. ROWING SKILL

    B. W/UP & TECHNIQUE DRILLING

    5 x 10 strokes max effort
    -Row 5 strokes easy in between

    C. CONDITIONING

    5 x 500m w/ 3 min rest

    STROKE RATE must be 28, 30, 32, 34, 36

    GI JOZI

    8 rounds per station / 1 min rest between stations

    48 seconds: Air Bike
    12 seconds: Super Slow Lunges

    48 seconds: Ball Slams
    12 seconds: Super slow PVC Kang Squats

    48 seconds: Dbl KB Front Rack Hold (heavy)
    12 seconds: Super slow Sit-ups

    48 seconds: Sled Push 20m intervals
    12 seconds: Super slow PVC Good mornings