For time: 5,000-meter row
Post time to comments.
Stimulus and Strategy:
Today's workout looks intimidating and may seem like a daunting task. Looking at it as a whole, 5,000 meters seems like a lot, but try viewing it through a different lens: break the work into 500- to 1,000-meter chunks to make it manageable. Focus on keeping your split time (per 500-meter pace) consistent. Start with an easier pace, then speed up once you gain confidence, or hold one steady pace through the entire piece — both are great strategies. If you've done a 5,000-meter row before, use this as a chance to revisit that attempt and find where you can improve. Today is an opportunity to PR. Remember to sit up tall on the rower, breathe, and think positive thoughts.
* Intermediate option / Same as Rx'd.
* Beginner option / On a 20-minute clock: Row for distance