Tuesday March 30th

2K ROW OR RUN

WORKOUT GOALS

1.) Pick one option, run or row, to complete for today’s workout.
2.) Finish the time trial in under 12:00.
3.) Develop a specific pacing plan and use it!

ALL LEVELS

OR TIME
2000m Row or Run
– Choose only one

Stretching

ACCUMULATE
30 Bird Dogs (slow)

Accessory

3 SETS
20 DB Side Bends
20 Penguin Sit-ups
20 Russian Twists (20/14#)

Notes

Time goal: 7:00-12:00. Time cap: 15:00 Pick either the 2k run or the 2k row, and only perform one of them for today’s workout. We encourage you to perform the workout Rx’d if possible. This way when we retest this time trial benchmark, you will see clear improvement. However, you can adjust the distance as needed to try to hit the 7:00-12:00 time goal. The 2k distance is meant to be a fast distance. There are a few ways to pace it, but we want you to try to pick a pace, stay focused, and stay fast throughout the distance. One of the classic ways to pace a distance like this is to start out at a smooth pace up until the halfway point, and then increase the pace steadily as you fight to finish the race. All rowing athletes should use the “predicted finish” screen selection so they can tell
how close to their goal time they are. Once you finish your 2k, you can move to the accessory work and the stretching on your own. You can also cheer on the other athletes still finishing up.