A) Row 750m to warm up. B) On the rower: 8 rounds: - 125m @ Hard Pace - 375m @ Easy/recovery C) Cool Down with 1000m row This workout is designed to be done within 30 minutes of your Competition programming for today. There is no rest between sets … [Read more...]

A) Warm up with 1000m @ Gear 1 B) 3 x 750, 250. Rest 3:00 PACE: 750 @ Gear 4. 250 @ Gear 2 Rest 3:00 between sets. Get up and walk around … [Read more...]

Assault Bike/Airdyne/Airbike A) 5:00 warm up B) 10 rounds: - 1:00 @ hard pace - 1:00 @ esay/recovery pace Your legs will feel fat and heavy on the first round, but you're learning to push them beyond that point with the confidence the next minute … [Read more...]

A) P&G 400m Warm up. B) 8 x 200m @ Gear 4, 200m @ Gear 0 This is a track workout with no standing rest. You will run a total of 8 laps. Start by running 200m at Gear 4 (wodfollow.com for pacing), then immediately into 200m at Gear 0 pace … [Read more...]

Brick. Complete in the following order - 800m run (warmup) - 1000m row - 800m run - 100 calories Assault Bike/Airdyne - 800m run - 1000m row - 100 calories Assault Bike/Airdyne - 1000m row - 800m run Totals: 2 miles run 3000m row 200 calories Air … [Read more...]

Run or Row for 30:00: Minutes 1-10 @ Gear 2 (visit wodfollow.com for pacing) Minutes 11-20 @ Gear 3 (visit wodfollow.com for pacing) Minutes 21-30 @ Gear 2 (visit wodfollow.com for pacing) If it's warm enough, go for a run. If it's cold, settle in … [Read more...]

A) P&G 800m warm up: B) Track Workout: - 1200m run - Hard - 800m run - easy/recovery - 1200m run - Hard C) 800m run easy/recovery Part B: Focus on the 1200s. These re lactic threshold workouts. Know your Rx time for each effort and meet it. … [Read more...]

A) P&G 400m Warm up: - 25m monster walk each direction (1/4 squat slow slide sideways leading with knee) (50m total) - 25m Shuffle each direction (50m total) - 25m Karaoke each direction (50m total) - 50m high skip - 50m long skip (as far as … [Read more...]

It's a new year. Resolve to attack your goals instead of hope for them. 4 mile run (or row 7500m) within 20 minutes before or after a competition work session. This is a low and slow (and not too far) workout. Focus on moving your body after a … [Read more...]

Complete in order: - 1000m row @ EASY pace - 1 mile run @ MODERATE pace - 100 calories on Assault Bike @ HARD pace - 1 mile run @ MODERATE pace - 1000m row @ EASY pace Again, if you sign up on wodfollow, you will get specific pacing instructions … [Read more...]

A) P&G 400m Warm up: B) 6 x 100, 400. Run each round as follows: - 100m @ Very Hard Pace, 0 rest - 400m @ Hard Pace, 3:00 walking rest Focus on hitting your 400m pace each time. Learn to flush lactic acid while maintaining a pace that is not … [Read more...]

On the Rower. A) 5:00 warm up @ 1st Gear. (Sign up on wodfollow for pacing instructions) B) 10 Rounds: :30 HARD (Sign up on wodfollow for pacing instructions) 1:00 @ Easy (Sign up on wodfollow for pacing instructions) C) 5:00 cool down in 1st Gear … [Read more...]

TO BE PERFORMED 5-7 MIN AFTER COMPETITION CONDITIONING A) P&G 800m warm up. B) 7 x 800m tempo run, jogging rest 1:1. PACE must be [wodfollow for specific pacing] Contact powerandgraceendurance@gmail.com for pacing questions. This should be … [Read more...]

A) 1000m warm up: 3:00 walking rest, then immediately into: B) 7 x 3:00 as follows: - 10 ME Pulls on Rower - [remaining time] row at medium/light pace Set the row damper on 10 for the ME pulls, then decrease the resistance as needed for the … [Read more...]