Long Interval Run-and-Row


  • 400 m run
  • 600 m row warm and drills
    • 150 m legs only
    • 150 m arms only
    • 150 m full cycle
    • Rest 30-60 seconds
    • 150 m strapless row (feet not attached to rower)


  • Banded falls
  • Curb pulls



  • 800 m run
  • 1000 m row

NB: there’s no rest in this one, dig deep and fight it out!

If the row will take you more than 5 minutes, scale it to 850 m.

Core Work Finisher

3-4 rounds

  • 10 GHD sit-ups
  • 10 GHD hip extensions
    • front of hip off the end of the pad
    • rigid back, go only as far as you can with a good lumbar curve
  • 16 bird-dogs (8/side)



Leave a Reply

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

WordPress.com Logo

You are commenting using your WordPress.com 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