Rx and Intermediate:
Complete as many rounds as possible in 40 minutes of:
- Row 500 meters
- 100 double-unders
Intermediate can do this workout as written. Strive to keep all rows within 10 seconds of each other. Set a goal to complete the double-unders in less than 2 minutes attempting to keep the elbows in at the sides and eliminating any pike in the jump. Spend no more than 2 minutes including attempts if athlete is unable to complete double-unders.
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Beginner:
Complete as many rounds as possible in 25 minutes of:
- Row 500 meters
- 100 single-unders
The time and distance have been reduced in this workout to maintain intensity and to keep the volume within reason for a beginner. For the row, focus on maintaining a neutral spine throughout the stroke while driving through the heels. Review the video “Tips from a silver medalist rower” prior to warming up to focus on proper technique. Work on double-under skills as part of the warmup prior to starting the workout. During the workout strive to attempt double-unders, but spend no more than 2 minutes on them per round.
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