Run-and-Row, Long Intervals, Tempo

Twice: Run 200m, 20 Russian KBS

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


  • 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?)


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


Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s