1-8-26 daily workout

herbstmetalart
Jan 8
1 min read

🟧 5k Row Test

Workout Definition

5000m Row(Pacing test)

Logistics: 1/2 the class does 5k Row other half does Reinforcement.

Then Switch.

Intention: Aerobic capacity test. A mental grind.

Pacing: Start conservative, hold steady, sprint the last 500m.

📌 Rx for Age GroupsAll Groups: As written.

General Warm-Up (5:00)

Workout Definition

Purpose: General blood flow.

3:00 Easy Row

10 Arm Circles

10 Air Squats

Coach Focus: Relaxed rowing stroke.

work on fundamentals of rowing - leg drive first

🟩 Reinforcement Shoulder/Core

Workout Definition

3 Rounds

4/4 Turkish Get-Ups (Alternating - 53/35 lbs)

30s Side Plank

15 Rear Delt DB Flyes

Intention: Stability and control. Do not rush the TGUs. Cues:

Eyes on the bell (TGU),

hips high (Plank).

📌 Rx for Age Groups50–54: As written55–59: 35/26 lbs60–64: 26/15 lbs65+: 15/10 lbs or Shoe Balance TGU

Comments

1-15-26 Daily SoulShine Workout

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herbstmetalart

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herbstmetalart