Warm Up:

Tabata Row (8 Rounds - :20 sec Row / :10 sec Rest)  Focus on Form

3 Rounds of 

  • 6  PVC Good Mornings
  • 6 Russian Lunges
  • 1 Inchworm Complex

Tabata Row (8 Rounds - :20 sec Row / :10 sec Rest)  Focus on Increasing Power

Workout:

4 Rounds...

  • 250m Max Effort 
  • 1:00 Rest
  • 1:00 Max Meter Row

~3 Minutes Rest between Rounds

(Use Select Workout/New Workout/Intervals:Variable to set up this workout on the monitor.  For Interval 1, set Distance @ 250m/Rest for 1:00, Interval 2, set Time for 1:00/Rest 3:00.  Start Rounds 2, 3, and 4 by pressing Menu/Back, Select Workout / ReRow / ReRow)

This workout tests your ability to recover and continue to produce the same amount of power.  Each time you row, work to your fullest potential.