Well, today is THE day you will attempt a personal record for your 500m row. Notice that beforehand- there is a BIG block of work programmed. Do you want to attempt to go big on that block of work… or scale back effort and/or volume? Your choice… it will be a topic of conversation to start off the class, BUT my recommendation is that IF you have a 500m row time that you would like to break… then do not push the load or pace for the barbell/double under/bike interval workout. Move through it as a warm up to the row test.
Every 4 minutes for 6 rounds:
3 Power Cleans (60/45kg)
30 Double Unders
3 Power Cleans
Max cal bike to the 2:00 mark
-rest 2 minutes-
*Scale the DUs so they take no longer than :45
Post total cals and any scaling
-then-
For 500m for time, personal record attempt.
Your progress tracker and results recorder.
View today’s workout and see the scoreboard.
MINDBODY
Due to the limits on class sizes. Every member must book their time slot in advance.
