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Healthy Eating for Workouts

Fuel Guide
File Size: 1919 kb
File Type: docx
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Erg Workouts

  • 10k
  • 2 x 30 minutes
  • 3 x 20 minutes
  • 4 x 15 minutes
  • 500s at 2K pace until you can't hit pace anymore
  • 12 x 500
  • 6 x 1000
  • 9 x 250 ALL OUT
  • 3 x 2500 at 2K pace + 5 
  • 1500, 1000, 750, 500, 250
  • Concept 2 Workout of the Day 

At Home Workouts

  • Summer 2016
  • 50 jumping jacks, 30 squat jumps, 50 jumping jacks (warm up)
  • Stretch 20 minutes (use our YouTube channel)
  • 100 burpies, 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(use 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 (use 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

Stretching

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