01/04/2019

Metcon
181222 (10 Rounds for reps)
10 rounds on the C2 rower of:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes

*Scale pace as needed so that first interval can be maintained for approximately 1 minute.
* Record the distance achieved PER ROUND.

Scaling
The goal is to pull a fast pace and and generate high power output for a short period, with a moderate amount of rest to follow. Adjust the target pace so you have to work to stay under that number, and aim for intervals of at least 30-40 seconds in the later rounds.

Intermediate Option
10 rounds on the C2 rower of:
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes

Beginner Option
5 rounds on the C2 rower of:
Pull a sub-2:00/500-m pace for as long as possible
Rest 3 minutes