The exercise for today is a modest time-domain endurance training. When you can, pick up the pace. Keep the throttle down as the meters drop during the run and row. You could choose to relax on the rower if you need a break. "Barring technique on the rower, it can take a considerable effort to row 5 to 10 seconds faster. Instead, in theory, you can make up that time on the run."

Warm-up | 8:00

1 set:

200-m row, easy pace

10/10 leg swings (forward and back)

10/10 lateral leg swings

10/10 alternating hamstring scoop

5/5 leg circles

200-m run

Tech | 1:00

Demo: Rowing

The Importance of Stroke Rate

Rowing Technique Tips

Break | 2:00

WOD

RX and Intermediate

For time:

1,000-meter row

800-meter run

500-meter row

400-meter run

250-meter row

200-meter run

Beginner option:

For time:

500-meter row

400-meter run

250-meter row

200-meter run

150-meter row

100-meter run

Cooldown | 5:00

2 sets:

:30 foam roll IT band/leg

:30 hamstring stretch with band

Enjoy!