Diana V.
Pic: Angela Clancy.

WoD: "Short & Fast!!"

Each interval For Time:

8 x 250m Row

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• Its back!! An all time CBD Classic Benchmark!! This one is potent as heck so underestimate it at your peril!
• The objective is to hold fast split times across the 8 intervals. However it is unrealistic to say you must hold onto a PR time all the way through. Instead hit the first 3 rounds hard as you can & then take the average across those 3 times and use that as a target base (if you really hit these hard as you can then all 3 times will be different form one another).
• Utilise the "racing start" we teach to get that fly-wheel going in a smart way & hang on for the ride!!
• Recommended rest is 2 mins between. No more than 3.
• Hold the standards. Form is priority as always.
• Scale As needed.

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Post all 8 times to Beyond The Whiteboard.

The pain cave in Rowing and how to deal with it.