Honey Badger Gym – Rowing

Warm-up (No Measure)

5×1:00 Steady Rowing @16/18/20/22/24s/m

Sprint Start Practice:

3×5 1/2 Stroke (Cut Layback)

3×5 3/4 Stroke (Cut Layback)

3×5 Starting 5 @ 50% (Cut Layback)

3×5 Starting 5 @ 75% (Cut Layback)

3×5 Starting 5 @Increasing speed (Cut Layback)

Metcon (No Measure)

15×20 Strokes

15 Stroke Sprint Start (Cut Layback) +5 Stroke settling in to race speed (with Layback)

Drag Factor/Damper: Open

Stroke Rate: >30

Split: Max effort for the first 15 strokes each piece

Rest: Go every 90 seconds