2000m Time Trial for the record board – Row your heart out.
Rest 3-5 minutes
3 x 1000m / 2 min easy
Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000.
4 Sets …
Read More →
5 x 5 min / 2 min easy
Row five 5 minute pieces. Row for two minutes at light pressure between each piece.
3 Rounds for time…
20m Spider Man Pushups
15 V-Ups
20m Bear Crawl
15 Rocket Jumps
Row 5000m with rate changes every 1000m: 22-24-26-28-24
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows:
1000 meters @ 22 strokes per minute (spm)
1000 meters @ 24 spm
1000 …
3 x 6 min / 4 min easy
Row three 6 minute pieces. Row for four minutes at light pressure between each piece.
8 Rounds for time
10 Burpees
20 Walking Lunges (10 ea side)
10 V-Ups
5′ Dynamic Stretch
5′ Rower Warmup
6×3:00 Row w/ 3′ rest
Alternate :30″ moderate to hard
0:00 – moderate
0:30 – hard
1:00 – moderate
etc.
