Paddle Healthy | Jay Wild’s Winter Workouts

Yeah...that's snow you see. Jay Wild will stick it out until it freezes over. When that happens, he reverts to these gym exercises to stay fit. Photo: Ernie Brassard

Yeah…those are snowflakes. Jay Wild will paddle until the lake freezes over. When that happens, he reverts to these gym exercises to stay fit. Photo: Ernie Brassard

Paddle Healthy | Jay Wild's Winter Workouts

If you have year-round warm weather that lets you keep paddling 12 months of the year, congratulations. For the rest of us who have to contend with the dropping mercury and whose frozen rivers and lakes or arctic seas won't allow us to even attempt donning a wetsuit for a winter paddle, we have to get creative. But weight room workouts can seem like a chore and it's easy to let off-season gym sessions stagnate.

Luckily, help is at hand. Lake Tahoe's Jay Wild is a well-respected paddle athlete and instructor who coaches CrossFit. Wild and his wife Anik, who's also a CrossFit coach and a former X-Games champ Anik, kindly put together a few workouts that use the equipment at your local gym in lieu of a paddle and thawed water. This list aughta keep you fit until Old Man Winter is banished.

Ergometer Workout No. 1

Warm-up

General Body Movement (mountain climbers, planks, lunges, air squats, etc.)

Then 2 rounds of:

  • 250m Row
  • 10 push-ups
  • 15 sit ups

Workout

Next, hit the rowing machine for a 1000m time trial. Go hard and pay attention to your split time, so you can try to beat it and your overall time next week.

Cool-down

1000m easy row

Foam Roll IT bands and lats – minimum 2 minutes per side for each

Roll a lacrosse ball across your traps and between shoulder blades for 2 minutes per side

Couch stretch two minutes on each leg

 

Ergometer Workout No. 2

Warm-up

Use the warm-up from Erg Workout #1,

Workout

Perform three rounds of:

  • 750m row at 5 seconds SLOWER than your average 500 meter split from the 1000 meter time trial.
  • Rest 2 minutes
  • 500m row at 10 seconds FASTER than your average 500 meter split from the 1000 meter time trial.
  • Rest 1 minute
  • 250m row at 15 seconds FASTER than your average 500 meter split from the 1000 meter time trial.
  • Rest 1 minute

Cool-down:

Same as Erg workout #1

 

Metabolic Workout No. 1

Warm-up

5 minute row or job and then general body movement exercises

Then 2 rounds of:

  • 5 push ups
  • 15 sit ups
  • 20 air squats

Workout

One cycle of:

  • 50 bodyweight lunges
  • 2 Pull ups*
  • 5 Push ups
  • 40 Lunges
  • 4 Pull ups
  • 10 Push ups
  • 30 Lunges
  • 6 Pull ups
  • 15 Push ups
  • 20 Lunges
  • 8 Pull ups
  • 25 Push ups

Cool-down

5 minutes slow rowing or walking

T-Spine Foam Roll, 2 minutes

Foam Roll IT bands, 2 minutes each

45 degree scorpion stretch, 2 minutes each

Couch Stretch, 2 minutes each

 

Metabolic Workout No. 2

Warm-up

  • 5 minute row or job and then general body movement exercises
  • Then 2 rounds,
  • 5 push ups
  • 20 air squats
  • 100 meter jog

Workout

  • 20min AMRAP (as many rounds as possible in 20min)
  • 100 single under jump rope (just jump in place if you don't have a jump rope)
  • 50 meter sprint/walk back
  • 50 meter Bear Crawl/walk back

Cool-down

  • 5 minutes slow rowing or walking
  • Calf smash with foam roller or pain ball, 2 minutes each side
  • 45 degree scorpion stretch, 2 minutes each side
  • Pigeon stretch, 2 minutes each side

 

Stay on the water longer with these tips for subzero SUP preparation.

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