Honey Badger Gym – Rowing

Warm-up (No Measure)

5 Min Dry-Land Warmup

then

3 min Cut The Cake (arms only) – every three strokes throw in one arms only stroke

then 10 minute Build

Damper setting 1

Begin at a S/M of 16 for the first minute. Holding 16 for every stroke. Every minute after, go up one beat in the stroke rate….17,18,19 etc. At the 5 minute mark, go up one beat in stroke rate every 30 seconds. In the final 30 seconds, your stroke rate will be 30.

Metcon (No Measure)

6 x 500m Rest x 4 minutes between pieces.

Each 500 must be negative split, meaning it’s at least .1 seconds faster than the previous. The first 500 should be at about 90% effort. Each one should get about 2% faster. The 5th 500 should be everything you’ve got. The 6th 500 is where you learn what kind of an athlete you are. Put everything out of your mind for number 6 and leave it all on the erg.

The objective: Can you find out what it truly means to empty the tanks on number 6?

Every 500 should use a full sprint start if you have one.