Alessandra Pichelli and Coach Chris.
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)
800m, 400m, 200m (40sec rest b/t reps)
600m, 300m, 150m (40sec rest b/t reps)
400m, 200m, 100m (40sec rest b/t reps)
200m, 100m, 50m (40sec rest b/t reps)
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)
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.
2x800m w/ 10sec rest b/t efforts (record your slowest time)
Slowest time can’t be more than 5sec/800m pace from fastest
1x1600m paced at your slowest 800m time
4x400m w/ 10sec rest b/t efforts (record your slowest time)
Slowest time can’t be more than 3sec/400m pace from fastest
1x800m paced at your slowest 400m time
6x200m w/ 20sec rest b/t efforts (record your slowest time)
Slowest time can’t be more than 2sec/500m pace from fastest
1×400 paced at your slowest 200m time
8x100m w/ 30sec rest b/t efforts (record your slowest time)
Slowest time can’t be more than 1sec/500m pace from fastest
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.
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!!)
Workout Details: Make every effort to hold the 20sec rest on all 25s.