WOD NOTES:
This rowing WOD is focused on teaching you how to pace relative to time on the erg. As the pieces shortens, the intensity and SPM will increase.
1:1 work to rest ratio.
Record distance, average SPM and average split for each piece.
Set the monitor:
New workout – Intervals Variable
Set your time pieces and rest pieces for each
If you are sharing the rower with a friend?
Set a 15 second rest period to allow transitions on the erg.
After the WOD look through the memory to record scores and evaluate your ability to manage the proper SPM for each piece.
All levels
5 minute row @18-20 SPM
5 minute rest
4 minute row @20-22 SPM
4 minute rest
3 minute row @22-24 SPM
3 minute rest
2 minute row @24-26 SPM
2 minute rest
1 minute row @ME
