200m Row Sprints, Bench Press Ladder, One Legged Squats & Double Unders

Super Youth 4:30pm

(A) Individually complete Bench Press 10@50/5@35kg, 8@60/4@40kg, 6@70/3@45kg, 4@80/2@50kg, 2@90/1@55kg, 1@100/60kg  

(B) Team of 3 verse Team of 3-Athlete A Row 200m ASFAP, 20 second transition then Athlete B Row 200m ASFAP, 20 second transition then Athlete C Row 200m ASFAP. Complete 5 x 200m each. There is 15 intervals up for grabs

Beginner 6am & 7:30pm

(A) Bench Press-Work within the limitations of your movement

(B) In 2 Teams-Athlete A Rows 200m whilst Athlete B Rests and Athlete C does max Double Unders.Complete 5 x 200m each.

Intermediate 6am & 6:30pm

(A) Individually complete Bench Press 10@50/5@35kg, 8@60/4@40kg, 6@70/3@45kg, 4@80/2@50kg, 2@90/1@55kg, 1@100/60kg  

(B) Team of 3 verse Team of 3-Athlete A Row 200m ASFAP, 20 second transition then Athlete B Row 200m ASFAP, 20 second transition then Athlete C Row 200m ASFAP. Complete 5 x 200m each. There is 15 intervals up for grabs. Whilst Athlete A is rowing, Athlete C performs max double unders, Athlete B rests. Whilst Athlete B Rows, Athlete A performs Max Double Unders, Whilst Athlete C Rows Athlete B performs Max Double unders

Advanced 5:30pm

(A) Team of 2 verse Team of 2-Athlete A Row 200m ASFAP, 20 second transition then Athlete B Row 200m ASFAP. Complete 5 x 200m each. There is 10 intervals up for grabs

(B) Individually complete Bench Press 10@65/5@45kg, 8@75/4@50kg, 6@85/3@55kg, 4@95/2@60kg, 2@105/1@65kg, 1@115/1@70kg 

(C) Individually for time-30 ,20, 10 One Legged Squats, 90, 60, 30 Double Unders

   

Coaches Tips-(A) If there is more then 4 athletes in. 4 Start with the row and the rest with Bench (B) If at anytime in the ladder you miss a rep, stay on that weight for the next rep range. The Males reps are different to the females and is reflected like this 10@65/5@45kg (C) One legged squats are alternating each leg 30 in total. Then 90 Double Unders etc