Workout of The Day

Back Squat 2-2-5-5-5
Back Squat for load:
#1: 2 reps @ 65%
#2: 2 reps @ 72.5%
#3: 5 reps @ 77.5%
#4: 5 reps @ 77.5%
#5: 5+ reps @ 77.5% of training 1RM
*Leave 1-2 reps in the tank on + set.

Push Press 2-2-5-5-5
Push Press for load:
#1: 2 reps @ 65%
#2: 2 reps @ 72.5%
#3: 5 reps @ 77.5%
#4: 5 reps @ 77.5%
#5: 5+ reps @ 77.5% of training 1RM
*Leave 1-2 reps in the tank on + set.

Row for 5 minutes
Row for 5 minutes as follows:
Row for 1 minute@ RPE 8 and note stroke rate (SPM).
Maintain pace but reduce stroke rate by 2 each minute.
Rest 3 minutes and repeat again.

RPE Whatever the rower tells you to do.

*Do NOT deviate from stroke rate OR pace.
*If your SPM is normally below 30, start at 30.

Wanna know what damper setting is? You think higher setting the better? Read on!
https://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101
https://www.concept2.com/news/debunking-myths-damper-setting-stroke-rate-and-intensity

Machiko Emoto

Machiko is an owner and co-founder of CrossFit Toronto and Primal Athletes and a CrossFit Level II certified trainer.

Latest posts by Machiko Emoto

Don't Miss Out!

Don't Miss Out!

Stay in touch to get the latest news & updates from our team.

You have Successfully Subscribed!

Share This