We will end the week with a nice sprint. Usually I caution you to pace yourself during a workout. Not this time. Row as hard as you can for two minutes and then rest for two minutes. Repeat three more times. Try to keep up your intensity, so that you row approximately the same distance each round.
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
Rx:
4 rounds for time:
2 minutes max effort row for distance
2 minute rest
This workout will scale automatically. A beginner will naturally row a shorter distance than an advanced athlete. However, since this workout is about intensity, beginners can shorten the rowing time so that you can maintain a hard pace throughout each round.
Scaled:
4 rounds for time:
60 to 90 seconds max effort row for distance
2 minute rest
Your score is the total distance you complete during the four rounds of rowing. If you would like, leave your score in the comment section below!
Need some more information about how to use the rower? Click on the following link for more information:
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