– Row: All athletes will row 500m as this is a repeat workout. Each row should be completed in 2:15 or less. Modify to 400m if you cannot row faster than a 2:15 pace.

– Run: Should be completed in 2:15 or less.

– With rest built in, the goal is to find an aggressive pace for each of the three rounds.  

– While we want to be aggressive, we still want to balance the speed across the row and the run. 

– Treat the whole workout like you’re completing 1000 meter rowing sprints. Try to maintain the same pace.

– try to put an equally effort into both movements

– Score: Total time including rest. 

Scaling Options
– 24/18 Cal Bike
– 400m Ski
– 30 x 10m Shuttle Run