Row-and-Run, Long Intervals

Warm-up and Drills

Run 400m, Dynamic Mobility

Drills

  • Pose-Jacks into run
  • Cadence (continuous, don’t rest between these):
    • 1 minute 94/188
    • 1 minute 96/192
    • 1 minute 100/200
  • Row 450m:
    • 150 arms only
    • 150 legs only
    • 150 full cycle

Workout

3 rounds:

  • 800 m run
  • 1000 m row
  • 4 minute rest

Focus: Speed on the run, form on the row.

 

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