Thursday, May 10th

May 9, 2018



Teams of 2
8 Rounds: 
400m Row
200m Run with Medicine Ball (20/14)






In this partner workout, athletes will complete four rounds each, switching after full rounds are completed. For example, athlete 1 will complete the entire row and run before tagging their partner in to begin. The run should be a weight that athletes are confident in moving quickly and without stopping for all 200 meters.


With rest coming, speed is the name of the game. Athletes can expect to work for roughly three minutes before switching off to their partner. The run has the greatest potential to be the sticking point of this workout due to the additional weight of the ball and the fact that it comes after the row. Taking that into consideration, athletes want to find a pace on the rower than will still allow them to attack the runs. It is more beneficial to go a touch slower on the row and sprint the run than to crush the row and survive on the run.




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