Warmup
Strength -
Box Back squats
4 reps x 4 sets
Find a box at or just below parallel.
WOD
RX
For time:
2,000-m row
BEGINNER
For time:1,600-m row
INTENDED STIMULUS
10:00 or less.
Shoot for a consistent pace of 1:45-2:30/500 meters.
Push the pace in the final 300-500 meters and fully empty that tank.
Today, you’ll push the limits with a 2,000-meter row time trial.
Please note that if you’re not falling off the rower at the end, you didn’t do it right. Hit this row with an all-out effort.
Plan to push the pace with all you’ve got while also improving rowing mechanics.
Find and maintain a sustainable pace for the first 6 minutes or so, and then aim to speed up a bit at the end.
Those performing the workout as prescribed should target somewhere between 1:45-2:30/500 meters.
We’ll wrap today with plank holds Russian twists to get in some extra core stability work.
SKILL WORK
Post-workout
2 sets:
1:00 plank hold
50 Russian twists
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