CONCEPT II ROWING WORKOUT #1

1. Warm Up:

• Dynamic Warm Up
• Burgener Warm Up
• Skill Transfer Drills

2. Strength: Back or Box Squat 5-5-5-5-5 reps

3. Stamina: (3-5 rounds)

• Hang Power Snatch, 5 reps
• Overhead Squat, 5 reps
• Overhead Lunges, 5 reps/side

4. Work Capacity: Concept II Rowing Workout #1

• 28-29 s/m
• 1 min @ 170 watts
• 1 min @ 220 watts
• 1 min @ 250 watts
• 1 min @ 170 watts
• 1 min @ 250 watts
• 1 min @ 300 watts
• 1 min @ 170 watts

5. Durability (3-5 rounds)

• Turkish Get Ups, 2 reps / side
• HSPU, 5 reps
• Good Mornings, 10 reps
• Jump Rope, 1 min
• Ring Support Hold, 30 sec