Thursday July 23rd

PART A
GENERAL WARM-UP
2:00 Easy Run or Row
2 x
10 Leg Swings (Forward / Back)
10 Leg Swings (Side to Side)
10/10 Quadruped Fire Hydrants
10 Glute Bridges
10 Air Squats with a Pause at the Bottom
10 Bodyweight Sumo Stance Good Morning

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PART B
SPECIFIC PREP
:15 Wall Lean March + :15 Wall Lean Sprint
:60 Easy Row, focus on leg drive sequencing and controlled breathing
150m Building to Working Pace
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"Run Row Run"
For Time
3000m Run
2000m Row
1000m Run
Time Cap: 40:00
Score = Time
Goal: 30:00-35:00
*Be careful in the heat. we can always sub a ski or c2 bike for that run.

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LEVEL 2
2500m Run
1500m Row
800m Run

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LEVEL 1
1600m Run
1000m Row
800m Run

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MASTERS 55+
2000m Run
1500m Row
800m Run

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GOALS
30:00-35:00
STIMULUS
Aerobic Endurance
RPE
7.5/10
PRIMARY OBJECTIVE
Maintain a steady, sustainable pace across all three segments, arriving at the final 1000m run with enough left to push the finish.
SECONDARY OBJECTIVE
Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.
Workout Strategy
Three segments, one long grind. The opening 3000m run is where most athletes make their biggest mistake: they go out at a pace that feels manageable and arrive at the rower already in oxygen debt. Run the first kilometer at a pace you could sustain for a 10k, then gradually build. The rower is your midpoint reset; pull with intention but let your breathing settle, and do not chase a split that spikes your heart rate before the final run. The last 1000m is where the workout is actually decided. If you have paced the first two segments well, you should be able to run that final kilometer hard, and finishing strong is the goal. If equipment is shared or staggered, know your start time and treat your transition from run to row as a focused handoff, not a casual walk to the machine.
Movement Modifications
3000m Run: Reduce Distance or Sub Bike Erg 6500/6000m
2000m Row: Reduce Distance or Sub Ski Erg
1000m Run: Reduce Distance or Sub Bike Erg 2250/2000m

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