For time: Row 5,000 meters
Post time to comments.
Stimulus and Strategy:
Today’s workout is an endurance test. Look back at your previous time to help determine an appropriate pace. Experienced athletes should try for a PR in this benchmark. Intermediate athletes should perform this workout as prescribed, while newer athletes (new to this volume on the machine) should reduce the distance to complete the row in no more than 25 minutes.
Scaling:
Reduce the total distance.
In case of injury or limitation, consider using a different machine that allows for pain-free range of motion. If you use a bike, double the distance.
Intermediate option: Same as Rx’d.
Beginner option / For time: Row 3,500 meters
Coaching cues:
With each stroke on the rower, focus on driving through your heels and keep your arms as straight as possible for as long as possible. Think of the drive portion of each rowing stroke like the first and second pull of a clean. The arms don’t bend until the legs finish their job.