The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. For the seated vertical jumps, set yourself up at parallel and perform each rep max effort.
5 Strokes of the below then switch (2 Rounds each)
- Arms Only
- Arms and Body
- Legs and Body
- Half Strokes (Focus on Press and Pull Connection)
- Full Strokes (Focus on Catch, and drive through legs, body and lats, then finish with the arms)
Time Trial
For Time
500m Row
Write Times on Scoreboard
Goal / Objectives / Notes
Goal Time Domain: AFAP
Time Cap: 3 minutes
Primary Objective: Complete as fast as possible
Secondary Objective: Keep the Pace after the 1:00 Mark
Stimulus: Sprint Conditioning
RPE: 10/10* TEST
Notes:
This 500m Row Test is a challenge and one that seems unassuming, but very good to test out and see where you are at. The goal here is to really challenge yourself to go at what you deem max capacity and fight to get to that next level of effort on the rower, fighting to go faster than you have before on the rower.
