Day 1

Good way to start the year, with a Sunday workout.

"The standard measurement of speed on an ergometer is generally known as the "split," or the amount of time in minutes and seconds required to travel 500 meters at the current pace — a split of 2:00 represents a speed of two minutes per 500 metres, or about 4.17 metres per second (15.0 km/h). The split does not necessarily correspond to how many strokes the rower takes (the "rating") since strokes can vary in power." Wikipedia. Workout:

Warm Up: Warm up stuff, then determine your fastest 500m split on the rower (this will probably take less than 10 pulls to find)

Round 1: Take about five pulls on the rower to get the split to within 5 seconds of the 500m split you established in the warm up.  Row as long as you can until the split drops below the 5 second cushion (Example: Ben established a 1:21 500m split in the warmup, once rowing, the moment the 500 split dropped below 1:26 he was done rowing).  The partner notes the amount of time spent rowing and that is the amount of time you have to rest until you do a max reps set of hang-clean thrusters (65/95), then immediately into max reps ring-rows, then max reps push ups.  It is now partner number 2's turn.

Round 2: Row as long as you can until your split drops below 10 seconds slower than your established split.  Rest the amount of time that you rowed, then max reps thrusters (65/95), max reps ring rows, max reps push ups.

Round 3: Row as long as you can until your split drops below 15 seconds slower than your established split.  Rest the amount of time that you rowed, then max reps wall balls (14/20), max reps ring rows, max reps push ups.

Programming: Josh