150728 Tuesday – “Evasion”

The GRID invitational will be held in September, 2015 in Anaheim, California and will be part of the events surrounding the NPGL finals that will be broadcast on NBC Sports. The amateur Grid Team the NorCal Alliance has some Diablo Coaches and Members on it. Help them get to the tournament by become a fan today! Go HERE  to sign up as a ‘Fan.’ Its as easy as entering some information about yourself and confirming via Email. They have until August 1st to move up the leaderboard so become a Fan today!

Grid Invitational Logo


Mobility: Ankle Mobility


Skill Practice Warm Up: Extra mobility time – more ankles and hips!  Also running and rowing form.


Strength: None.


Metabolic Conditioning:  “Evasion” Cover as much distance as possible in 20 minutes running or rowing*.

You must perform at least 800m of running and 1000m of rowing for the workout to be considered “as prescribed”.

Or you can do “Partner Evasion” Same workout, but go for 25 minutes. Only one person can work at a time so go fast and switch often.

Scaling Guide:  3600m – 5000m

*NEW! – Airdyne, stationary bikes AND SKI ERGs are allowed as well (no minimum distance requirements for these).

Coaching Tips: Plan on rotating between movements multiple times.  Many people find it beneficial to start with larger ‘sets’, then to decrease the distances as the rounds progress.  Starting with 1000m of rowing, then 800m of running, then doing 800m of rowing and 600m of running, etc. As the time comes to a close, don’t run out too far from the clock (to make the distance traveled easier to estimate).

Log your results online by clicking here.

Compare to: 2015 – 03 – 05

*Women’s “As Prescribed” weights and reps (Rx)


Optional ‘Cash Out’: None.

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