Row #1a “Up creek without a paddle” (progess to 1b and 1c options, see below)

500m, 1,000m, 2k, 1,000m, 500m

*50% rest, so if it takes you 2 min to row 500m, you rest 1min

*after completing workouts 1-5, come back and try to improve your times 

Row #2a “Whitewater rafting” (progess to 2b and 2c options, see below)

Every 4 min for 32min row 500m, these are AFAP (as fast as possible)

*after completing workouts 1-5, come back and try to improve your times 

Row #3a “Stroke rate” (progess to 3b and 3c options, see below)

20 min max distance

*after completing workouts 1-5, come back and try to improve your score

Row #4a “All out” (progess to 4b and 4c options, see below)

Every 2 min for 10 min, sprint 150m (all about SPEED)

*after completing workouts 1-5, come back and try to improve your times 

Row #5a “Burpees…I’m over it” (progess to 5b and 5c options, see below)

AMRAP 10:

10/8 cal row

10 x Burpee over rower

*after completing workouts 1-5, come back and try to improve your score