Workout of the Day:
Row 5,000 meters for time (or bike 6.5 miles)
Post finish time to SugarWOD and new PR to the board!
Get into The Hut and do this one with your community! They need you and you need them for this one 🙂 It is critical that you choose to come out of the gate at the right pace. Taking off too fast for the first 1k means you’ll likely have to adopt the ‘just hold on’ strategy for the remaining 4k. Ideally, you will hold your chosen 500m split time from the start until right before the finish, where you’ll give it everything you have for the final 200-300m. Having sound rowing technique is so important here. You’re going to take a lot of strokes, so remember the order of events for maximum efficiency! “Legs, hips, arms”. Set up with a strong and braced neutral spine at the start of each stroke, drive through the HEELS (not the balls of your feet or your quads will turn to jelly), and finish with the arms pulling the handle to the bottom of the sternum. Pulling early with the arms, even by just a little bit, can give you that forearm pump sooner than you’d like to feel in a 17-25 minute bout of rowing.