You will be seeing a workout similar to this every week for the next several weeks. These are all about improving our ability to understand pacing and increasing our aerobic capacity. In other words, be able to operate just under the "red line" for an extended period of time. Stick to your pacing numbers. Avoid the temptation of getting ahead of the numbers early in the workout when it seems easy.
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Row 1200m mod pace Rest 2min Sprint 400m Rest 2 min Row 800m mod pace Rest 2 min Sprint 400m Rest 2 min Row 400m mod pace rest 2min sprint 400m Mod= 2k pace +10-15 sec/500m Sprint= 2k pace or faster Accessory work 5x10 Horizontal ring Rows |
5x5 Ring Dips