Workout #1 - Aerobic Development

 Rowing - rowing is another killer workout on the legs and upper body.  Track down a rower and get to work.  Here are a few of our favorite workouts using the rower:

• 5 x 750 meters with 3 minutes rest
• 4 x 1000 meters with 3–4 minutes rest
• 4–5 x 5 minutes with 4 minutes rest
• 5 x 4 minutes with 4 minutes rest

Workout #2 - Improve Work Capacity

 Battling Rope Waves + Movement - Most people have used the ropes and use a few various waves in their workouts.  But adding movement really takes these drills to the next level.  Below are three of our favorites.

3 Favorite Battling Ropes Drills w/ Movement

1. Alternating Waves with Side Shuffles
2. Sidewinder Waves + Moving Fwd/Bck
3. Double Hand Waves + Alternating Lunges

Work:Rest Ratios for the Month

• Week 1: 20sec ON, 40 OFF x 10 rounds
• Week 2: 25sec ON, 35 OFF x 12 rounds
• Week 3: 30sec ON, 30 OFF x 14 rounds
• Week 4: 40sec ON, 20 OFF x 16 rounds

Workout #3 - Strength Endurance - Complexes - Circuits

Lactic Capacity Intervals

Choose a Drill, like the Versaclimber, Towel Taz, Battling Ropes, Running or similar.  We'd recommend choosing a drill that has been difficult for you over the last few months.

• Week 1: 30 ON, 30 OFF for 10 minutes
• Week 2: 35 ON, 25 OFF for 12 minutes
• Week 3: 40 ON, 20 OFF for 15 minutes
• Week 4: 45 ON, 15 OFF for 20 minutes