3 sets for total time:
Row 2,000 meters
Rest 4:00 between efforts.
Post fastest and slowest times to comments.
Scaling:
If the single worst thing to do on the rower is a 2K effort, doing it three times must be something out of a horror film. Don’t worry, everything is going to be OK. The goal is not to hit a personal record on your 2K; the challenge in this workout is consistency. Experienced athletes should push to be within 5-10% of their PR for all 3 sets. Beginner athletes should start off conservatively and increase the pace as they are able.
Intermediate option / 3 sets for total time:
Row 1,600 meters
Rest 4:00 between efforts.
Beginner option / 3 sets for total time:
Row 1,000 meters
Rest 4:00 between efforts.
"Movement Resources"