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5 4 3 Row Intervals

Synergy Fitness – Functional Training M/W/F

Context: Testing / Practice

Skill Warm Up

Spend 10 minutes on HS & HSPU Progression.

Find your max strict HSPU depth for 3 reps (find the depth you can go and get 3 clean reps)

Strength

Squat Clean (1-1-1-1-1-1-1; 7 sets of 1 )

7 sets to FIND A NEW 1RM

Metcon

Metcon (Time)

5 4 3 Row Intervals

500m row

Rest 2 min

400m row

Rest 2 min

300m row

Scaling Guide: Men: 3:30 – 4:30, Ladies: 4:00 – 5:00.

Log combined row times only,

DO NOT COUNT THE 4 mins of REST

Compare to: November 27, 2015
Go hard on the first round, but it isn’t the best idea to go all out. Aim for 90-95% intensity.

Hit the 400m with all you got, then just try to hang on for the final 300m.

Doing 2-3 short, fast pulls at the start of each interval will help get the flywheel back up to speed and can knock seconds off of each interval.

Two people can easily share a rower as long as they can do the 500m and the 400m in 1:30-1:50 min range (less than 2 minutes for the transition time to get on and off the rower).

The potentially faster rower should go second.

OPTIONAL CASH OUT

Metcon (No Measure)

2 rounds

1 min wall balls

1 min plank (or hollow rocks)

1 min double unders

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