Warm Up:

8 Min Partner Row to Warm Up (Switch Partners every 2 Min)

  • Pick Drills
  • Pause Drills
  • Stroke Rate Gradual Increase
  • Power 10s

Workout:

Part 1:  4 Rounds Each (done with a partner)

:40 sec Row / :20 sec Transition

  • Round 1: * Low Intensity
  • Round 2: ** Moderate Intensity
  • Round 3: *** Mod/High Intensity
  • Round 4: **** High Intensity

NOTE AS REFERENCE FOR PART 2: your Cal/Hour, Average Split, and Distance Rowed for each Round

REST / RECOVER

Part 2: 6 Rounds Each (done with a partner)  

How long can you hang?

  • Round 1:  Hold Your High Intensity Cal/Hour for As Long As Possible
  • Round 2:  Hold Your High Intensity Split for As Long As Possible
  • Round 3:  Hold Your Mod/High Intensity Cal/Hour for As Long As Possible
  • Round 4:  Hold Your Mod/High Intensity Split for As Long As Possible
  • Round 5: Hold Your Moderate Intensity Cal/Hour for As Long As Possible
  • Round 6: Hold Your Moderate Intensity Split for As Long As Possible