ON-YOUR-OWN WORKOUTS
If you would like to workout "on-your-own" to prepare for the upcoming fall or spring seasons, refer to these workouts below! There is no specific order, they are just listed here as a reference so that you can begin conditioning and be regatta-ready!
Erg Workouts
- 10k / 10000m
- 5k / 5000m
- 2k / 2000m
- 2 x 30 minutes, 5 minute rest
- 3 x 20 minutes, 4 minute rest
- 4 x 15 minutes, 3 minute rest
- 500ms at 2k pace until you can't hit pace anymore
- 12 x 500m
- 6 x 1000m
- 9 x 250m ALL OUT
- 3 x 2500m at 2K pace + 5
- 1500m, 1000m, 750m, 500m, 250m
- Concept 2 Workout of the Day
At Home Workouts
- 50 jumping jacks, 30 squat jumps, 50 jumping jacks (warm up)
- Stretch 20 minutes (use our YouTube channel)
- 100 burpees, 5 x 1 min plank, 30 tricep dips, 30 leg raises (you can split this up)
- Jog 10 minutes
- Stretch 10 minutes
- 50 jumping jacks, 30 squat jumps, 50 jumping jacks (warm up)
- Stretch 20 minutes (refer to our YouTube channel)
- Jump rope/jump in place 5 minutes straight, 30 lunge twists each leg, 5 x 1 min plank, shoulder press while holding something heavy (water jugs, textbooks, dumbbells, etc.) -- see how many you can do but be sure you're pushing up for three seconds and taking four seconds to lower down. Do three sets of shoulder press.
- Jog 10 minutes
- Stretch 10 minutes
- 50 jumping jacks, 30 squat jumps, 50 jumping jacks (warm up)
- Stretch 20 minutes (refer to our YouTube channel)
- 5 x (Mountain climbers 1 min, squat jumps 1 min, push ups 1 min, frog jumps 1 min, plank 1 min)
- Jog 10 minutes
- Stretch 10 minutes
