Wednesday 200819
4 rounds for time of:
Row 500 meters
Rest 3 minutes
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 200819
4 rounds for time of:
Row 500 meters
Rest 3 minutes
Thursday 220616
On a Concept2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
Post time maintained at each pace to comments. Scale split times as needed. Compare to 160613.
Scaling:
Approach these intervals as max efforts. Choose a beginning pace on the rower that you are able to maintain for a minimum of 10 seconds.
Intermediate Option:
On the Concept2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Beginner Option:
On the C2 rower:
Pull a sub-1:55/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:05/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Sunday 220515
For time:
Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups
Post time to comments.
Compare to 201205.
Scaling:
Modify the pushing movements to something challenging that decreases in difficulty each round. Athletes of all levels should first develop strength in a strict handstand push-up before performing a kipping handstand push-up.
Intermediate Option:
For time:
Row 500 meters
15 parallette handstand push-ups
Row 500 meters
15 strict handstand push-ups
Row 500 meters
15 kipping handstand push-ups
Beginner Option:
For time:
Row 500 meters
15 dumbbell push-ups
Row 500 meters
15 dumbbell shoulder presses
Row 500 meters
15 dumbbell push presses
Sunday 211003
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Post total distance rowed to comments.
Compare to 191201.
Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.
Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Beginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Thursday 230406
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Post total distance rowed to comments.
Compare to 211003.
Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.
Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Beginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds