SATURDAY – CARDIO DEVELOPMENT (60 min)
Warm-up (10 min):
Progressive build on rower:
3 min Zone 1 (60-65% FCmax)
4 min Zone 2 (65-75% FCmax)
3 min build to Zone 3 (75-85% FCmax)
Main Work (40 min):
Rowing Technique (15 min):
3 rounds:
4 min technical rowing (focus on power curve)
1 min rest Keep in Zone 2
Mixed Cardio (25 min):
5 rounds:
3 min Row (Zone 3)
1 min Bike Erg (Zone 3)
1 min Rest
*Complete 5 push-ups during each rest period
Cool-down (10 min):
Basic Mobility Work:
Final child’s pose with deep breathing
Upper Body (30s each):
Child’s pose
Cat-cow flow
Thread the needle each side
Shoulder dislocates with PVC pipe
Band pull-aparts 2 x 10
Core/Back (30s each):
Dead bug breathing
Bird dog alternating sides
Supine spinal twist each side
Hips/Legs (30s each):
Runner’s lunge each side
Pigeon pose each side
Deep squat hold