22.02.16

INTENDED STIMULUS

Finish the workout between 18:00-25:00.

Longer endurance effort on the rower.

Maintain a consistent pace across the entire effort.

Advanced athletes should try for negative splits.

RX & LEVEL 2

For time:
5,000-m row

LEVEL 1

2 X 10:00:
Max meters on the rower (1:00 rest between)

SKILL WORK

Post-workout:
1 set:
400-m KB farmers carry (70/53 lb) (6 Laps)

STRETCHING

Accumulate:
1:00 pigeon stretch/side
2:00 foam roll upper and lower back

WHITE BOARD BRIEF

Target time | 18:00-25:00

Today’s workout looks intimidating and may seem like a daunting task. If you look at this workout as a whole, 5,000 m seems like a lot. That being said, consider looking at this workout through a different lense. Break the work into 500-1,000-m chunks to make it more manageable.

Focus on keeping your split time (per 500-m pace) consistent. Maybe you start with a pace that is a little easier and then, once you gain confidence, you speed up. Or maybe you hold a particular pace through the entire workout. Both are great strategies.

If you have completed a 5,000-m row before, this is a great opportunity to familiarize yourself with that previous attempt and consider where you can improve. Today is an opportunity to PR!

Remember to sit up tall on the rower, breathe, and think positive thoughts. Negativity will only bring you down.