Jan 2, 2012

Posted: January 2, 2012 in WOD

Endurance – Long Intervals

3-5 x 1000m, rest 3:00 between, hold splits within 2-3 seconds

Concept2 – Short WOD

5000m with rate changes every 1000m: 25-22-25-28-25

Row a 5000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 25 spm, 1000 meters @ 22 spm, 1000 meters @ 25 spm, 1000 meters @ 28 spm, and 1000 meters @ 25 spm.

Don’t forget to log your results on the Concept2 site.

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