2024-08-27

• Overview: This is a repeat workout from 8.8.23. Athletes will be challenged to push the pace each round in this workout. The big goal here is to see if you can complete each round in roughly the same amount of time or even speed up each round.
• Row: All athletes will row 500m today. Each row should be completed in 2:15 or less or be scaled to accomplish this.
• Run: Should be completed in 2:15 or less.
• Note: The run should start and end at your rower. After you complete your run each round.
• Score: Total time to complete work, including rest.

• With 3:00 of rest built in, the goal is to hold a very hard effort pace for all 3 rounds of this piece.
• While we want to be aggressive, we still want to balance the speed across the row and the run.
• Treat the whole workout like you’re completing 1000 meter rowing sprints. We would try and maintain the same pace on the first 500 and second 500. Instead of another 500 on the rower, we have a 400 meter run.
• Go by feel in the first round and try to put an equally strong effort into both movements for all 3 rounds.

500 METER ROW

• Reduce Distance
• 400m Ski
• 1000m Bike
• 400m Run
• 25/20 Calorie Assault/Echo
• 2:00 Effort on Air Runner/Treadmill

400 METER RUN

• Reduce Distance
• 500m Row
• 400m Ski
• 1000m Bike
• 25/20 Calorie Assault/Echo
• 2:00 Effort on Air Runner/Treadmill
• 30 x 10m Shuttle Run

300m Row
300m Run
:30 Rest
200m Row
200m Run
:30 Rest
100m Row
100m Run

* Increase speed as you move through each round