5 rounds, each for time, of:
400/500-meter row
Rest 3 minutes between efforts.
Post times to the comments.
Scaling:
Today’s workout consists of five all-out sprints on the rower. Don’t game anything here. Put your foot on the gas pedal from the start and hang on for a wild ride. Scale the distance as needed to ensure each effort takes no more than 2 minutes to complete. Remember, these are sprints.
Intermediate option: Same as Rx’d.
Beginner option / 5 rounds, each for time, of:
200/250-meter row
Rest 3 minutes between efforts.
Coaching cues:
To increase stroke rate, when you reach the end of your pull, quickly extend your arms, then use your feet to pull your body forward and back into the next stroke.