Run-and-Row, Long Intervals, Tempo

Twice: Run 200m, 20 Russian KBS

Then: Row 300m, go faster every 100 m!

Drills

  • Plate/Box pulls: 10 front, 10 back, run after each
  • Cadence (continuous, don’t rest between these):
    • 1 minute 94/188
    • 1 minute 98/196
    • 1 minute 102/204 (feel the burn yet?)

Workout

2 rounds:

  • 1000 m run
  • 1500 m row
  • 4 minute rest

Focus on consistency of pace and form for both movements. This is not about a PR time for any one movement, it’s about moving well and keeping a consistent cadence.  80-85% output

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