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| Jason rowing his way to victory in the 2000m row and the 13.1 mile row in the 2013 CrossFit Games |
Foothill College Track
Wednesday Nov-20 at 5pm
Intermediate & Long Distance
5 rounds: 60sec ON:15sec OFF
2 min rest
5 rounds: 60sec ON:15sec OFF
2 min rest
5 rounds: 60sec ON:15sec OFF
Workout Details: This workout to be done on an out and back course where you would run 60 seconds down, take a 15 seconds rest, turn and run back to the original start point. You should pick a sustainable pace where you cover the same distance per round. Your targeted perceived exertion during the 60 seconds ON should be a maximum of 80-85%. Your distance from round to round should not deviate by more than 5 meters.
You can reset your distance after each 5 rounds.
Alternative option to running: Although the weather has not been cooperating, we need to maintain our aerobic base. You will perform the same workout rounds on a rower. Your targeted perceived exertion during the 60 seconds ON should be a maximum of 80-85%. Try targeting an initial pace of ~8-10sec/500m slower than your 2000m PR pace. As example, my 2000m PR pace is 1:47 and I would initially target the 60 seconds ON at a 1:55 to 1:57 pace. Reset your distance after each 5 rounds.
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