5 rounds, each for time, of:
500-meter row
Rest 3 minutes between efforts.
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Compare to 241008.
Stimulus and Strategy:
Today’s workout consists of 5 all-out sprints on the rower. Attempt to improve upon your previous times if you know them. Don’t game anything here. Put your foot on the gas pedal from the start, and hang on for a wild ride. As a general guideline, consider scaling the distance if these efforts will exceed 2:30.
Scaling:
Reduce the distance of the row in each set.
In case of injury or limitation, consider a 900/1,250-meter Echo bike or a 400-meter run in place of the row.
Intermediate option:
Same as Rx’d.
Beginner option:
5 rounds, each for time, of:
250-meter row
Rest 3 minutes between efforts.
Coaching cues:
To increase stroke rate, when you reach the end of your pull, quickly extend your arms, then use your feet to pull your body forward and back into the next stroke.
Resources:
Rowing Technique Tips
Rowing Body Position Tips
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