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10/13/2017

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Strength
Front squat 1RM


Workout

Row 1000m
Row 500m
Row 250m
Row 10 Cals (Race someone)

Rest as needed between rounds. Treat each as its own race.

**I’m super stoked about this workout. Baseline times should be 4 min, 2 min, 1 min, and 20 seconds. If time permits, you can get a second attempt on the 500, 250, and 10 cal rows. Time your starts with a buddy and race each other. But be sure to REST between attempts and get your HR down so you can go full steam each time. My classes know I’m a stickler for technique, so clean it up in the warm up and don’t let it go to shit even when you’re at max effort.