For time:
1,000-meter run
200-meter row
800-meter run
400-meter row
600-meter run
600-meter row
400-meter run
800-meter row
200-meter run
1,000-meter row
Post time to comments.
Stimulus and Strategy:
Today’s workout is a monostructural grind with alternating run and row intervals — 3,000 meters of running and 3,000 meters of rowing total. The run distances descend while the row distances ascend. Pace this conservatively early on. The opening 1,000-meter run and the closing 1,000-meter row should not be all-out efforts. Each run/row pairing should take about 5-6 minutes; if you can maintain that pace, you’ll finish in roughly 25-30 minutes. Transitions matter. On both the run and the row, focus on getting moving first, then build your pace as you settle in. Stay relaxed on the run — chest up, eyes forward, shoulders down. On the row, drive with the legs and avoid over-pulling with the arms.
Intermediate option: Same as Rx'd.
Beginner option / For time:
800-meter run
200-meter row
600-meter run
400-meter row
400-meter run
600-meter row
200-meter run
800-meter row