Thursday, jan. 19

Thursday, Jan. 19:

"Negative 25"

3x RFT, every 10 mins: Rows, Echo Bike Calories, and 400 m

3 rounds, each round for time, of:

Row, 1000/850 m 50/35

Echo Bike Calories

Run, 400 m

Go every 10 mins.

Athlete Instructions

Goal: 8-9 mins per round

Notes

Today is about finding a steady and challenging pace that you can maintain for 8-9 mins across all 3 rounds. We are not looking for a blazing time out of the gate and then coming in gassed and just finishing round 3. Ideally we are looking for a conservative approach on round 1 and then increasing pace on rounds 2 and 3.

L2: 3 rounds, each round for time, of:

Row, 850/725 m

42/30 Echo Bike Calories

Run, 400 m

L1: 3 rounds, each round for time, of:

Row, 725/615 m

35/25 Echo Bike Calories

Run, 400 m