"Boat Race" [BENCHMARK]
Duration: 20:00
3 Rounds For Time:
500/450 Meter Row
400 Meter Run
• Rest 3 Minutes Between Rounds
Time Cap: 20 Minutes
AEROBIC POWER [VO2 MAX]
STIMULUS
REPEAT FROM 8/27/2024
- Overview: We are looking for fast but consistent rounds. With 3 minutes of rest built in, look to push the pace from the beginning. Choose distances that allow you to finish each station in less than 2:00.
- Row: In the past, all athletes have rowed the same distance (500m) in this benchmark workout, but moving forward, men and women will row different distances (500/450m) to make scores more comparable.
- Run: The run should start and end at your rower. After you complete your run each round, rest for 3 minutes before starting the next round.
- Intended Intensity: RPE 7-8
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 16-18 Minutes
STRATEGY
- With 3:00 of rest built in, the goal is to hold a very hard effort pace for all 3 rounds.
- While we want to be aggressive, we still want to balance the speed across the row and the run.
- Approach the entire workout like you’re completing 1,000-meter row sprints. We would try to maintain the same pace on the first 500m and the second 500m. But instead of another 500m on the rower, we have a 400m run.
- Go by feel in the first round and try to put an equally strong effort into both movements for all 3 rounds.
SUBSTITUTIONS
500/450 METER ROW
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 400m Run
- 2:00 Hard Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees
400M RUN
- 500/450m Row
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 2:00 Hard Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees
MOVEMENT PREP
300m Row
300m Run
0:30 Rest
200m Row
200m Run
0:30 Rest
100m Row
100m Run
* Increase speed as you move through each round