WOD
“Yes, and?”
2k Row, 2 Mile Bike
Rest 4 Minutes
1k Row, 1 Mile Bike
Rest 2 Minutes
500 Meter Row, 0.5 Mile Bike
1600 Meter Row, 1.5 Mile Bike
Rest 4 Minutes
800 Meter Row, 3/4 Mile Bike
Rest 2 Minutes
400 Meter Row, 1/2 Mile Bike
1200 Meter Row, 1.25 Mile Bike
Rest 4 Minutes
600 Meter Row, 1/2 Mile Bike
Rest 2 Minutes
300 Meter Row, 1/2 Mile Bike
WOD GUIDANCE & GOALS
This may look like a long, sweatfest, but it’s really interval training!! Complete the 2k row (8 minutes or less) and the 2 mile bike (6 minutes) in about 14-16 minutes max! The four minute rest will bring you to a full recovery. Row the 1k at a slightly faster split than the 2k (4 minutes or less) and bike slightly faster for the 1 mile bike (3-4 minutes.) Target 8 minutes max for the second interval. Then, row the 500 meters at 8-8.5/10 effort (2 minutes or less) and bike the half mile ALL OUT, for a total time of 3.5-4 minutes. Record your intervals.
Post Intervals to Comments.
14:28/7/18/3/20 MCx
That should say 3:20 for the final interval
31:06 total time MCx
Ha and 7:18 for the second interval
Clearly this wod crushed me a bit.
I was a bit curious as to what sorcery was going on there….
😂 I tried typing too soon after finishing it and my fingers had apparently lost all fine motor skills.
26:35 MVX row, MAX bike
28:43 MCx
25-something, MVx row/MAx bike
13:57/6:59/3:22 (30:18) mcx
13:30/7/around 3. (29:10)
13:17 / 6:59 / 3:29 (29:45) MCx
12:35/6:30/3:10 —> 28:15 MCx
13:39/7:04/3:48 bike first
mcx bike
max row