CROSSFIT
BOAT SHOES (Time)
For Time:
1,500/1,200 Meter Row
1,200 Meter Run
Rest 3 Minutes
1,000/800 Meter Row
800 Meter Run
Rest 3 Minutes
500/400 Meter Row
400 Meter Run
BOAT SHOES (Partner Option) (Time)
For Time w/ Partner
1500/1200m Row
1200m Run
Rest 3 Minutes
1000/800m Row
800m Run
Rest 3 Minutes
500/400m Row
400m Run
** During Row, Partners alternate 250/200m Sprints
**During Run, Partners alternate 200m Sprints
WHITEBOARD BRIEF
STIMULUS
This is a 30:00 or less workout. A good goal is 27-29:00
Category: Threshold/Pacer – With built-in rest available to us, we should attempt to view each Row/Run segment as it’s own mini-WOD, and move at a threshold pace appropriate to that combined interval.
ROW
For each of our intervals, athletes should be capable of completing the distance at a minimum of 2:00 or 2:30 per 500m (for males and females respectively). This translates to 6, 4 and 2 minute efforts.
RUN
Similar to the Row, our goals for the Run are roughly 6, 4 and 2 minute efforts.
STRATEGY
This workout is all grit.
To achieve the stimulus of this workout, athletes should aim for negative splits on their pacing. As an example: 2:00/500m for the first interval, 1:50/500m for the second, and less than 1:45/500m for the final interval. These examples might be aggressive paces, but they adequately communicate how HARD we should be working within each of the “mini-WODs”.
Still, do not come out super hot from the beginning – pick your pace, stick to it. The workout IS the pace, and then seeing just how much you can recover.
During the recovery window, go back to the rower and just “paddle” – gently going through the motions of the row without really putting any energy into it. This will help flush the body out and prep it for the next set of intervals.
Become an active participant in your health.
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