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Alessandra Pichelli and Coach Chris.

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He’s BAAAACK!  Coach Chris has been traveling the globe and visiting some of the best in the world while doing it.  We finally got him back and got some workouts for him!  I don’t know whether to be excited or scared?

 

There are some good ones here, but the rowing one looks AWESOME!  Make sure to note that you need to do both parts!

 

Vivendi Lab. Week 15. Thursday.

 

Row Workout Part 1:

1000m, 500m, 250m (40sec rest b/t reps)

Rest 3min

800m, 400m, 200m (40sec rest b/t reps)

Rest 3min

600m, 300m, 150m (40sec rest b/t reps)

Rest 3min

400m, 200m, 100m (40sec rest b/t reps)

Rest 3min

200m, 100m, 50m (40sec rest b/t reps)

Total:  5250m

 

Workout Details:

Your 500m pace from rep to rep must get faster and faster.  And your 500m pace from round to round must also get faster and faster.  As example, your 500m pace from 1000m to 500m to 250m (as well as each subsequent round) must get faster and faster.  In addition, your 500m pace from 1000m to 800m to 600m to 400m to 200m must get faster and faster.  This means the 1000m pace is the slowest and the 50m pace is the fastest.  Reset your rower after every interval.  Use a second clock to maintain your rest.

 

Immediately begin warming up your dead lift after finishing Part 1

 

Row Workout Part 2:  (Start within 10min from finishing Part 1)

5 rounds

6x dead lifts (315/225)

10x overhead jumping split lunges (55/35)

14x box jumps (10”/8”)

200m row (max effort)

3min rest b/t rounds

 

Workout Details:  This is a classic strength endurance workout where you will be recruiting your fast twitch posterior chain muscle fibers and making them go long with the monostructural row.  Recovery is import.  Don’t cut the rest short.  Take more as needed to keep your round times under 1:30.

 

 

Run Workout

2x800m w/ 10sec rest b/t efforts (record your slowest time)

Slowest time can’t be more than 5sec/800m pace from fastest

1min rest

1x1600m paced at your slowest 800m time

3min rest

4x400m w/ 10sec rest b/t efforts (record your slowest time)

Slowest time can’t be more than 3sec/400m pace from fastest

1min rest

1x800m paced at your slowest 400m time

3min rest

6x200m w/ 20sec rest b/t efforts (record your slowest time)

Slowest time can’t be more than 2sec/500m pace from fastest

1min rest

1×400 paced at your slowest 200m time

3min rest

8x100m w/ 30sec rest b/t efforts (record your slowest time)

Slowest time can’t be more than 1sec/500m pace from fastest

1min rest

1×200 paced at your slowest 100m time

 

Workout Details:  Your pace from round to round (800 to 400 to 200 to 100) must get faster.    The final 200 is a max effort.

 

 

Swim Workout

16×25 w/ 20sec rest (1 drill, 1 non-free)

2×200 pull w/ 45sec rest

12×25 w/ fins w/ 20sec rest (1 easy, 1 ALL OUT!!)

2×150 pull w/ 45sec rest

8×25 w/ 20sec rest (4x:  2 breaths, 0 breath)

2×100 pull w/ 45sec rest

4×25 w/o fins 20sec rest (ALL OUT!!)

2×50 warm-down

 

Workout Details:  Make every effort to hold the 20sec rest on all 25s.

8 Responses to “He’s BAACK”

    • Coach Chris

      Thanks SamCFH!! I also love these 2 part workouts. These workouts should feel like a long endurance event in Part 1. Then Part 2 should feel like your finishing kick when all your slow twitch fibers are failing. Our goal is to teach your body how to maximize the recruitment of those FT fibers and then make them go long with that max effort row.

  1. Nick

    That was the most painful thing I have done since the Weight vest, Thruster jump squats workout a few months ago. glad to see Hinshaws stuff is back. Not that all the other programing on Vivendi isn’t phenomenal but, Hinshaws stuff is a special kind of hell

    Reply
  2. Coach Chris

    Nick, Thank you for taking the time to write this note. Much appreciated. You post actually made me laugh a little. Matt Chan did this workout and all I got in return was, “Wholly hell”

    Reply
  3. Nath

    Chris, this was brutal.. after 600m, i was crying out for the rest! Even managed a PR on my 100m time! Great post, thank you

    Reply
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