2000 Meter Row
1 Mile Run
2000 Meter Row

For Time
Recheck every 9-12 Days

Dial in your technique by reading and watching videos at the Concept 2 Website link here.

https://www.concept2.com/indoor-rowers/training/technique-videos

 

 

Here are twelve training workouts to improve your time for this November Challenge workout. Please keep track of your times for all twelve workouts.

1)

4 Rounds
1000 Meter Row
800 Meter Run

2)

8 Rounds
500 Meter Row
400 Meter Run
1 Minute Rest

3)

4 Rounds
800 Meter Run
500 Meter Row
1 Minute Rest

4)

5 Rounds
800 Meter Row
400 Meter Run
1 Minute Rest

5)

2 Rounds
1000 Meter Row
800 Meter Run
1000 Meter Row
2 Minute Rest

6)

2500 Meter Row
1.5 Mile Run (Colusa plus 2 laps)
2500 Meter Row

7)

5 Rounds
800 Meter Row
1200 Meter Run
1 Minute Rest

8)

1 Mile Run
2000 Meter Row
1 Mile Run

9)

2000 Meter Row
1 Mile Run
1500 Meter Row
1200 Meter Run
1000 Meter Row
800 Meter Run
500 Meter Row
400 Meter Run

10)

2500 Meter Row
400 Meter Run
2000 Meter Row
800 Meter Run
1500 Meter Row
1200 Meter Run
1000 Meter Row
800 Meter Run

11)

3 Rounds
800 Meter Run
1000 Meter Row
400 Meter Run
500 Meter Row

12)

4 Rounds
1500 Meter Row
1200 Meter Run
1 Minute Rest