Wednesday, April 1, 2026

2G 60 minutes

ESP2G45 min

React to coach's cues throughout the tread block, then circuit through endurance, strength, and power floor exercises before finishing with a stroke rate building row.

Treadmill

23 min

1 block

Rower

3 min

1 block

Floor

19 min

1 block

BasePushAll OutRecovery

Goal: React to coach's cues and return to original pace as quickly as possible

Base23mMaintain base pace, react to coach's cues throughout (Endurance push, Strength @ 8%, Power AO). Last minute is all out.
All Out1mAll out sprint

Goal: Increase stroke rate and return rate every minute

Row3mIncrease every minute SPMEvery minute increase your stroke/return rate

Goal: Circuit through endurance, strength, and power exercises

Close grip chest press🏋🪑
Endurance block
Alternating full step-up to knee raise🪑
Endurance block
Pullover🏋🪑
Strength block
Alternating reverse lunge to goblet squat🏋
Strength block
Shoulder press🏋
Power block, explosive
Single leg lateral step-up with power🪑
Power block, repeat circuit until time is called