6,000-7,500 meters or more.
Longer partner-based workout. Alternate turns on the rower as needed.
Maintain a pace of at least a 2:30/500-m average.
Push the pace each time on the rower because you get the opportunity to rest.
With a partner:
Max distance row
– One partner works at a time switching as needed.
Rest, stretch, and recover
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.
WHITE BOARD BRIEF
Target distance | 6,000-7,500-m or more
This is a longer rowing partner workout. Partners will work together to accumulate as many meters as possible within the 30:00 time domain.
One partner will work, while the other partner rests. You may switch rowing at any time during the workout, but we recommend you switch every 250-500-m or 1-2 minutes to stay relatively fresh so you can maintain a faster pace for shorter distances.
Try to push the pace each time you get on the rower. Especially since you can rest and recover while your partner is on the rower.
Maintain a pace of 2:30/500-m or faster on the rower. A 2:30/500-m will put you right at 6,000-m. A 2:00/500-m pace will be you right at 7,500-m. Try to row faster, to get even more meters.
Communicate with your partner on when and how you want to switch. One athlete should get off on one side and the other athlete should get on from the opposite side to save on transition time. Keep the feet straps looser than usual to make it easier to get in and out. Teams will use the same rower.