Workout of the Week
Workout of the Week
This will help you reach your aerobic training thresholds
TEMPO 1
- 500m rower level 6
- 500 punches (made up of 20 Jab/cross, 20 uppers, 20 hooks, 20 Jab cross, 20 uppers) x5 sets
- 500m rower level 6
- Combo 1: Jab/Cross/Left Hook/ Right Upper x 60 seconds
- Combo 2: 3 Jabs / 2 Crosses x 60 seconds
- 300m rower level 8
- Up and down level 1 & 2 steps then right knee, jab, cross, left hook, right hook, left upper, right upper, left knee (repeat 10 times)
- 100m rower level 10 with 20s rest intervals x 5
| Rowing times | 500m | 300m | 100m average |
| Beginner | under 3:00 | under 1:20 | under 26s |
| Intermediate | under 2:20 | under 1:00 | under 23s |
| Advanced | under 2:00 | under 45s | under 20s |
