We've got a beefy conditioning piece on the menu today and it's going to be important to pace our rowing from the very start. How efficient can you make your sets and transitions without coming out too hot, too fast? The name of the game is consistency, and this piece may trick you in the first half if you're not paying attention.

Score | Time to complete all work. Add 1s per rep not completed if time capped.

Toes to Bar | 1-2 sets from rounds of 10-6, smaller rounds should be unbroken.

Push-ups | Up to 3 sets in the larger rounds with short rest between sets.

Row | Less than 1:00 of work every round.

Stroke Rate (SPM):

Consider the appropriate stroke rate for the training or racing goal. It's almost always the case that we should "row slow to row fast." More power per pull with a SPM of 24-28 is likely the sweet spot. Today's workout is about keeping the row in 1:00 while also being able to recover and control the heart rate and breathing. 

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TOES TO BAR

Reduce Reps
Kipping Toes To As High As Possible
Kipping Knees To Chest
Sit-Ups/Hollow Rocks
V-Ups/Alternating V-Ups

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PUSH-UPS

Reduce Reps
Hand Release Push-Ups
Box Push-Ups
Dumbbell Bench Press

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200/180M ROW

Reduce Distance
1:00 Time Cap
180/160m Ski
400/360m Bike
100m Run
:45 Effort on Air Runner/Treadmill

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Athletes that are already planning their sets for toes to bar and push-ups should be finding a pace that will not blow up our lungs but will keep us under the 1:00 time frame. This will allow us to maintain our plan when it comes to toes to bar and push-ups, meaning you will finish this faster by being smarter from the start.

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