A Punishing Workout

At our last regatta in Jacksonville, our women's varsity 8+ beat out every other team in Florida, including our rival Nova Southeastern University, a true varsity crew.

Florida Crew has never come out this far on top of the state's rowing competition, and we owe it to our new coach and the discipline she has instilled in us this semester.

On the Thursday after our win, however, we didn't have enough rowers show up to practice to float two eights on the water.

Clearly, we needed to be punished (so our coach said).

Here's the workout we did. Needless to say, I don't think practice attendance will slip for the rest of the semester.

1. Timed 5-mile run. If we didn't beat our previous time, we were to do it again, and again until we did. Luckily, everyone made it on the first round.
2. 25-minute legs circuit. 5 exercises: 50 seconds on, 10 seconds off. Complete the circuit 5 times. Lunges, squat jumps, mountain-climbers, squats, burpees.
3. 25-minute upper body and core circuit. 5 exercises: 50 seconds on, 10 seconds off. Complete the circuit 5 times. Tricep dips, planks, pushups, sit-ups, reverse crunches.
4. Laps. 8 laps around the track (1/4 mile). Run the straight-aways and jog the curves.

Proper form for burpees.

Proper form for mountain climbers.