Honey Badger Gym – Rowing

(No Measure)

dry land warm-up

then,

3x200m pick drill (row 200m at each position and let one transition into the next)

arms only

arms + body

full slide (normal stroke)

then,

10 minute build (16-30 s/m) with damper set at 1.

starting at 16 s/m, go up 1 s/m until the 5 minute mark, then go up 1 s/m every 30 seconds. Strokes per minute will be at 30 in final 30 seconds.

Metcon (6 Rounds for time)

Row the following sets with a drag factor/damper 100-140/(3-5) as fast as possible:

750m at 26 s/m

rest 3 min

1250m at 26 s/m

rest 3 min

500m at 28 s/m

rest 3 min

1000m at 28 s/m

rest 3 min

250m at 30 s/m

rest 3 min

750m at 30 s/m