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Blog
Jun
21
2022

Wednesday

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Row, Bike, or Ski Erg 4-6xs:

–:20sec Easy

–:10sec Hard

1 Round:

–10ea Hamstring Sweep

–20 Steps Ostrich Walk

–10ea Walking Quad Stretch

–:20sec Glute Bridge

–10 Straight Leg Sit Up

1x:

–10ea Lying Leg Swing

–10ea Lying Leg Crossover

–5 V Sit Roll Over

–:20sec ea. Single Leg Glute Bridge

–10 Straight Leg Sit-Up

Rowing Specific Warm Up 2xs:

–10 Pull Using Just Legs

–10 Pulls Using Legs + Opening Hip

–10 Pulls Legs + Hip + Pull

Workout Prime 2x:

–10 pulls building to max effort

–Rest 1min

Metcon

Metcon (Time)

Each for time:

Row: 5x 500 m

Rest 2 mins between efforts.

Time Cap: 23min
Stimulus:

Don’t be fooled by the simplicity of this workout. There isn’t much worse then repeat 500’s on the rower.

Looking for 85-90% effort on each 500 and landing between 1:45-2:15 time for each.

Cooldown

Warm-up (No Measure)

2 rounds:

–5ea Lying Leg Swing

–5ea Lying Leg Crossover

–5 V Sit Roll Over

–5 cat/cow