Warm-Up
1 Round:
400m Run
400m Row
20 Ring Rows
1 Minute Plank
200m Run
200m Row
20 Ring Rows
1 Minute Plank
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
500m Row (For Time)
- Rest 3 Minute
300m Row (at 500m Pace)
- Rest 1 Minute
300m Row (at 500m Pace)
- Rest 1 Minute
300m Row (at 500m Pace)
Variation B:
For Time:
800m Run (For Time)
- Rest 3 Minutes
400m Run (at 800m Pace)
- Rest 2 Minutes
400m Run (at 800m Pace)
- Rest 2 Minutes
400m Run (at 800m Pace)
Workout Tip
For both variations complete the first effort and base the next conditioning efforts on that pace.