Over the next few weeks, I'm diving into a focused training block centered on two fundamental monostructural movements: rowing and running. After discovering some compelling research on optimizing these disciplines, I decided to put the science into practice. My plan is straightforward—three rowing sessions and three running sessions per week, structured around evidence-based protocols designed to build capacity and efficiency in each movement. I will list additional skill work at the bottom

Run Session #1

Warm Up:
1200m low intensity jog
Activations

Then
3 Sets: 
5 min run
2 min rest

Each 5 min run consists of 5 1 min intervals
30s: @30% intensity
20s: @60% intensity
10s: @ 90-100% intensity

Running Article: 

https://journals.physiology.org/doi/full/10.1152/japplphysiol.00334.2012

Rowing Article:

https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2021.803430/full

Skill Work:

Strict HSPU
8 Sets of 2 negatives
Then
4 Sets of 5 Strict HSPU (60% of Max SHSPU)
Rest 1-2 mins