OtherIntermediate~4 min
Row
4 rounds of:
undefined secondsrow for max distance
Rest 30 seconds
Row for max meters each interval. Record total meters across all 4 rounds.
Time Cap: 4 min
Equipment
Rowing Machine
Workout Details
- Stimulus
- Four 30-second max-effort rowing intervals with equal rest. Each interval should be a near-sprint — damper setting, drive intensity, and pacing matter. Total meters is the score. A strong athlete will average 150-175 m per interval for a 600-700 m total. Simple but brutally honest aerobic power test.
- Score Type
- Total Reps
- Rep Scheme
- Singleton