Strength Lower Body   General Warm Up 10 Min Row @ >2:30/500 Pace (2,000 m in 10 min) Then: 5×5 Air Squat with 3 Second Pause at bottom 2×10 Lunges @ bodyweight.  Slow and controlled 5×5 Windmill @ 10 -20 lbs.  Can work up in…

Rest. It is important to take a day and rest.  Maybe you meal prep for the week, or do laundry, but make sure to take time for yourself.  Take a nap, a bath or a walk and get ready for the week.

Cardiovascular Work   General Warm up 10 min Row @ >2:30/500 m Split Then: 30 Sec Work/ 30 Sec Rest “Work” should be done at around 2:00/500 Split Pace “Rest” should be active. 10 Rounds Then: 5K Row for time Then: Cool Down 10 Min…

Cardiovascular Interval Work   Bike, rower or Skierg Warm Up 5 min @ Easy Pace Then: 15 Seconds All Out 45 Seconds Active Recovery 10 min (10 Rounds) Then: 5 min @ Moderate Intensity (50 RPM Bike, 2:20/500 split Rower/Ski) Then: 15 Seconds All Out…

Upper Body   General Warm Up 10 Min Row @ >2:30/500 Pace (2,000 m in 10 min) Then: 3×5 PVC Pipe Pass Through, slow and controlled Then: 2x (30sec Work/30sec “Rest”) Push Press @ 2 x 5-10lbs Dumbbells. “Rest” is in Overhead position. Two sets,…

Cardiovascular Work   General Warm Up 10 min Row @ >2:30/500 pace (2,000 meters in 10 min) Then: 30 Sec Work/30 Sec Rest 30 Rounds Pacing: Beginners- 115 Meters (2:10/500 m split) Intermediate- 125 Meters (2:00/500 m split) Advanced- 130-140 Meters (1:55/500 – 1.45/500 m…

Leg Day   General Warm Up 10 Min Row @ >2:30/500 Pace (2,000 m in 10 min) Then: 5×5 Air Squat with 3 Second Pause at bottom 2×10 Lunges @ bodyweight.  Slow and controlled 5×5 Windmill @ 10 -20 lbs.  Work up in weight Then:…