Like yesterday, today’s workout contains rowing, however today’s rowing should feel quite a bit different than yesterday’s effort. Yesterday you needed to pace yourself through four longer rowing sessions. Today we will be sprinting through ten short sessions. Usually I caution you to pace yourself during a workout. Not this time. Row as hard as you can for 200 meters (or a distance that is appropriate for your fitness level) and then rest for 90 seconds. Repeat nine more times. Try to keep up your intensity, so that each round takes approximately the same amount of time.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
10 rounds for time:
200m row
90 second rest
This workout is about intensity. If you are newer to working out shorten the rowing distance so that you can maintain a hard pace throughout each round. A beginner’s version of today’s workout could look like this:
Scaled 1:
10 rounds for time:
100m row
90 second rest
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
10 rounds for time:
150m row
90 second rest
Your score is the total amount of time it takes to complete all ten rounds of rowing. Please include the 90 seconds rest periods in your total time. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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