WOD NOTES:
Preset the monitor with 6 intervals.
If you are sharing the rower with a friend set in a 15 sec rest between each working piece to allow a smooth transition.
All Levels
6 x 2 min/2min
Set 1-2 @22-24 SPM
Set 3-4 @24-28 SPM
Set 5 @30
Set 6 @ME
Record distance & average splits
Take note of your most efficient stroke rating.
Sport
4 x 4 minutes Assault bike
Rest 1 minute between sets
Take average watts over all 4 set and divide by your BW in KG’s
This will give you a score between 3-5
