LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
Warm-Up Blocks
Warmup Block
Horizontal
AHHPS 4Q Dynamic Stretches
Horizontal
Child’s Pose to Cobra
Set reps Tempo
1 10 controlled
Prone Rotation to Rotational 1/2 Kneel
Set reps Tempo
1 10 controlled
Step Forward Flex then Step Back Extend
Set reps Tempo
1 10 controlled
G2S Forward to Lateral Lunge with Balance
Set reps Tempo
1 10 controlled
Squat to Lunge w/ OH Reach
Set reps load Tempo
1 10 heavy controlled
ViPR PRO T-Step Rotations
Set reps load Tempo
1 10 heavy controlled
Wide Stance Low to High Rotations
Set reps load Tempo
1 10 heavy controlled
DB Multi-planar Lunge with Reaches
Set reps load Tempo
1 10 heavy controlled
Workout Blocks
Working Block
Horizontal
Rower
Set time distance_m Rest
1 30s 130 30s
Rower
Set time distance_m Rest
1 30s 130 30s
Rower
Set time distance_m Rest
1 30s 130 30s
Cool Down Blocks
Cool Down Block
Horizontal
Recovery: Leisure Walk
Set time
1 15min

Day 2 – Rowing Aerobic Intervals

Workout
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Row 30 seconds, recover 30 seconds for 6 rounds with target distance of approximately 130 meters. Rest 90 seconds-2minutes, then repeat. Perform up to 3-5 cycles for total time (after warm-up) of approximately 22-38 minutes.

Warm-Up Blocks

Warmup Block
Horizontal Loading

AHHPS 4Q Dynamic Stretches
Horizontal Loading

ULT
Child’s Pose to Cobra
Set Reps Tempo
1 10 Controlled
UMT
Prone Rotation to Rotational 1/2 Kneel
Set Reps Tempo
1 10 Controlled
LAR ULT
Step Forward Flex then Step Back Extend
Set Reps Tempo
1 10 Controlled
UMT
G2S Forward to Lateral Lunge with Balance
Set Reps Tempo
1 10 Controlled
LLT
Squat to Lunge w/ OH Reach
Set Reps Load Tempo
1 10 Heavy Controlled
LMT
ViPR PRO T-Step Rotations
Set Reps Load Tempo
1 10 Heavy Controlled
LMT
Wide Stance Low to High Rotations
Set Reps Load Tempo
1 10 Heavy Controlled
LMT
DB Multi-planar Lunge with Reaches
Set Reps Load Tempo
1 10 Heavy Controlled

Workout Blocks

Working Block
Horizontal Loading

Row 30 seconds, recover 30 seconds for 6 rounds with target distance of approximately 130 meters. Rest 90 seconds-2minutes, then repeat. Perform up to 3-5 cycles for total time of approximately 22-38 minutes.

LLT
Rower
Rowing Machine (Ergometer)
Set Time Distance Rest
1 30s h:m:s 130 m 30s (h:m:s)
LLT
Rower
Rowing Machine (Ergometer)
Set Time Distance Rest
1 30s h:m:s 130 m 30s (h:m:s)
LLT
Rower
Rowing Machine (Ergometer)
Set Time Distance Rest
1 30s h:m:s 130 m 30s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR
Recovery: Leisure Walk
Walk with minimal intent of exertion or effort.
Set Time
1 15min h:m:s