"Boat Shoes"
Duration: 35:00
For Time:
1,500/1,350 Meter Row
1,200 Meter Run
Rest 3:00
1,000/900 Meter Row
800 Meter Run
Rest 3:00
500/450 Meter Row
400 Meter Run
Time Cap: 35 Minutes
Score: Total Time (Including Rest)
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
REPEAT FROM 11/19/2024
- Overview: Today's conditioning piece is comprised of 3 intervals with 3 minutes of rest between efforts. Aim for a strong effort during each interval, knowing that there is rest between each round.
- Choose row/run distances that take about 6:00 each in the first round, 4:00 each in the second round, and 2:00 each in the third round (12-8-4 minutes total). Adjust distances as needed to accomplish this within the time cap.
- Intended Intensity: RPE 6-7
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 28-32 Minutes
* If time-capped, add 1s to your score for every incomplete rep (100m = 1 rep).
STRATEGY
- The descending distances with 3:00 of rest between means that you should push the pace as you move through this piece.
- The first round should be completed at an RPE 6-7, the second round at an RPE 7-8, and the final round at an RPE 8-9.
- The third interval should be as close to a sprint as you can get.
SUBSTITUTIONS
ROUND 1
- 1,200/1,080m Ski
- 75/60 Calorie Echo Bike
- 3,000/2,700m Bike Erg
- 6:00 Moderate-Hard Effort on Treadmill/Runner
ROUND 2
- 800/720m Ski
- 50/40 Calorie Echo Bike
- 2,000/1,800m Bike Erg
- 4:00 Moderate-Hard Effort on Treadmill/Runner
ROUND 3
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 2:00 Moderate-Hard Effort on Treadmill/Runner
[TEAMS OF 2 VERSION]
For Time:
1,500/1,350 Meter Row
1,200 Meter Run
Rest 3:00
1,000/900 Meter Row
800 Meter Run
Rest 3:00
500/450 Meter Row
400 Meter Run
* P1 Runs / P2 Rows
* Switch When Each Finish Station
* Rest After You Complete Both Stations
MOVEMENT PREP
2 Rounds:
250m Row
200m Run
• Rest 1:00 Between Rounds