Level: Intermediate - high
Tuesday
Morning:
Developing running skills for beach sprint:
Warm up 7min light running
Running drills
- skipping exercises 2x20meters
- hands work on sprints
- legs work on sprints
Main program: 6-8 X 30sec sprint running 80%, rest 2min walking
5min cooling down for recovery
Stretching
Afternoon
Gym training
- Warm up: 10min ergometer
- Streching
- Ergometer 6x500m rest 3min, Tempo: 26-28-30-30-28-26
- Cooling down 5min
- Abs
Wednesday
Training Rowing
- Warm up 2km
- 3x10min 24 tempo, active rest 4min
Practice the turning points ( watch the video first https://youtu.be/FAL56xBf8yM)
Thursday
GYM training
warm up 10min ergometer
Circle training (full body) 3rounds 40sec ON 20sec OFF
- WALL BALLS
- DOG BIRD Left
- DOG BIRD Right
- SQUAT TO UPRIGHT ROW
- PUSH UPS
- BOX OVER
- PLANK
- SHOULDER PRESS
- SIT UPS
- SWIMMER BACK EXTENSIONS
Friday
Training Rowing
- Warm up 2km
- 8x250m (1-1,5 min depending on the crew) rest 1,5min tempo max
- Cooling down 1km
Saturday
Training Rowing
- Warm up 2km
- 2x20min rest 4min