Workout: Sprintathlete

Sprintathlete

Workout:

3 x 20s Drivers

Sprint Row Triathlon Concept 2 (damper setting of 5) - 300m, 150m, 75m

300m 

• Atik: 1.06:04
• Saf:  1.07:09
• Darryl:  54.7

150m

• Atik: 32.6
• Saf:  31.6
• Darryl:  26.6

75m

• Atik 16.2
• Saf 16.2
• Darryl 13.2

Note:

Please scale all Fitness Explorer workouts and playouts to your current ability.  This may mean increasing or decreasing the weights prescribed, modifying distances and times, or changing number of sets and reps to complete.  Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery.  Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

Watch    Fitness Explorer video's here on YouTube

Workout: 150m Row Challenge (Sulgrave Teens)

150m Row Challenge

Workout:

After an hour's playout with the kids, we finished with the following high-intensity work:

125m C2 Rower damper setting of 5 for time:

• Daniel 28.5
• Moni 29.7
• Musonda  23.1
• Nalshan 23.6
• Shani 28.7
• Mark 29.1
• Nick 23.8
• Atik 26.5
• Darryl 20.9

150m

• Darryl 25.1
• Samanta 33.2
• Jose 28.3 / 28.2
• Eddie 29.6
• Saf 32.8

Note:

Please scale all Fitness Explorer workouts and playouts to your current ability.  This may mean increasing or decreasing the weights prescribed, modifying distances and times, or changing number of sets and reps to complete.  Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery.  Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

Watch    Fitness Explorer video's here on YouTube

Workout: 150m (Best of Three)

Workout:

After a workout of bodyweight exercises, we finished with the following.

150m C2 Rower best of 3 rounds with damper setting of 5 for time.

Times: Darryl - 25.2  Nick: 30.9

Note:

Please scale all Fitness Explorer workouts and playouts to your current ability.  This may mean increasing or decreasing the weights prescribed, modifying distances and times, or changing number of sets and reps to complete.  Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery.  Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

Watch    Fitness Explorer video's here on YouTube

Workout: Insane Bolt

Workout:

100m all-out Sprint : 30 second rest (repeat 8 times)

3 minute rest

1 x 1500m row : 2 minute rest

1 x 1000m row : 1 minute rest

1 x 500m row 

Note:

Please scale all Fitness Explorer workouts to your current ability.  Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery.  Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup