For TimeMetconCardioBenchmark
Boat Race
3 Rounds for Time
Monostructural
Solo
Workout Details
For Time
3 Rounds for Time:
500 mRow
400 mRun
Rest 3 minutes between rounds
Coaching Tips
Strategy
- 1Pace yourself on the row; maintain a steady stroke rate but try to achieve consistent splits.
- 2Use the rest period wisely; focus on your breathing and recovery to prepare for the next round.
- 3On the run, keep a light, quick step to avoid fatigue; try to maintain a conversational pace if possible.
- 4Transition efficiently between the rower and running; practice stepping off the rower and getting into your running stride quickly.
- 5Avoid any sudden surges on the final round; consistency is key throughout the workout.
Safety Considerations
Technical Focus
Monitor row technique to avoid back strain and ensure an efficient stroke.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing
Mobility Work:
- 10 per leg Leg Swings
- 30 sec per leg Hip Flexor Stretch
- 10 each side Torso Twists
Activation: 2 Rounds of:
2 rounds- 1 200 meter Row
- 1 200 meter Run
Scaling Options
Intermediate
Reduce row distance to 400 meters and run distance to 300 meters.
- 1
rows
Reduce distance to 400 meters
- 2
runs
Reduce distance to 300 meters
Scaled
Reduce row distance to 200 meters and run distance to 150 meters.
- 1
rows
Reduce distance to 200 meters
- 2
runs
Reduce distance to 150 meters