For TimeMetconBenchmark
Boat Race
3 Rounds
Monostructural
Solo
Workout Details
For Time
3 Rounds for Time:
500 mRow
400 mRun
Rest 3 Minutes Between Rounds
Coaching Tips
Strategy
- 1Pace your rowing to avoid fatigue for the run; focus on maintaining a steady speed.
- 2During the run, keep an efficient stride and focus on your breathing to maximize endurance.
- 3Utilize the 3-minute rest strategically between rounds to hydrate and recover your heart rate.
- 4Make sure to transition smoothly between movements to minimize time spent resting before the next round.
Safety Considerations
Technical Focus
Maintain proper form while rowing to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Focus on form, keep it light.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each side
- Standing Quad Stretch - 30 sec each side
- Torso Rotation Stretch - 30 sec
Activation Circuit:
2 rounds- 15 Row(Increase intensity slightly.)
- Run - 1 min(Short jog to prepare for running.)
Scaling Options
Intermediate
Reduce distance for rowing and running by 20%
- 1
row
400 meters
- 2
run
320 meters
Scaled
Reduce distance for rowing and running by 40%
- 1
row
300 meters
- 2
run
240 meters