For time:
1,000-meter run
200-meter row
800-meter run
400-meter row
600-meter run
600-meter row
400-meter run
800-meter row
200-meter run
1,000-meter row
Post time to comments.
Stimulus and Strategy:
Today’s workout is a monostructural grind with alternating run and row intervals — 3,000 meters of running and 3,000 meters of rowing total. The run distances descend while the row distances ascend. Pace this conservatively early on. The opening 1,000-meter run and the closing 1,000-meter row should not be all-out efforts. Each run/row pairing should take about 5-6 minutes; if you can maintain that pace, you’ll finish in roughly 25-30 minutes. Transitions matter. On both the run and the row, focus on getting moving first, then build your pace as you settle in. Stay relaxed on the run — chest up, eyes forward, shoulders down. On the row, drive with the legs and avoid over-pulling with the arms.
Intermediate option:
Same as Rx'd.
Beginner option:
For time:
800-meter run
200-meter row
600-meter run
400-meter row
400-meter run
600-meter row
200-meter run
800-meter row
Resources:
Running | Falling Forward
Rowing
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Comments on 260602
71 Comments
This is a fantastic workout. Wish I could do it...someday soon, I hope.
Did yesterday's abmat/BJO/SC/TTB workout. Results there.
Wow. Just wow.
53:45 rx with a few fast walks mixed in.
Rx’d 29:54. Glad to be under 30min. Louisiana heat in full effect.
M/ 43y/ 174lbs/ 68”
A great workout, but very tough in that southeastern heat/humidity. Excellent, destroying yesterday's workout.
Bike was 3x run distance.
56M
32:26 rx
42:20.75. Did not anticipate how difficult the rowing would become both mentally and physically during the later stages.
Beginner option:
For time: 32:40
38:24
Runs and rows
35:57
Note, running through the house, out into the street, took a lot of extra time. If the rower was in my driveway, I'd probably shave 2+ mins.
Rx 28:59
28:40
No walking 5.0 pace
1k run 200 row
800 run 400 row
600, 600
400, 800
200, 1k
Rx: 30:42
Subbed 3x distance echo bike no arms for runs
32:36
For time
Echo bike
3k-2.4k-1.8k-1.2k-0.6k
Row
200m-400-600-800-1000
Round times
R1 | 05:59 |
R2 | 01:20 | -279 s
R3 | 04:49 | +209 s
R4 | 02:02 | -167 s
R5 | 03:41 | +99 s
R6 | 02:43 | -58 s
R7 | 02:45 | +2 s
R8 | 03:29 | +44 s
R9 | 01:28 | -121 s
R10 | 04:19 | +171 s
Ø 03:15
Time left over: 00:01
37:26
RX
32:31
Rxd at the Y. Used assault air runner and c2 rower. Positioned next to each other.
25:55.
tried to hold a sub 2 min/500 m pace on both the whole time. Probably the most fun I’ve had doing a 6K!
Dang! Great job
That's fast, for not actually getting anywhere! Way to move.
32.00 RX. Started run too slow. Deceiving workout.
RX
37.42
Rxd 38:46
32:14
1000m bike
200m row
800m bike
400m row
600m bike
600m row
400m bike
800m row
200m bike
1000m row
RX- 34:37 including transitions to write done my split times
27m50s
Rx'd (Run on curved treadmill 🥵)
3K run, 22:30
3K row, 18:00
Total 40:30.
M/44/183/92
Nope
😂
😅
That’s funny right there