4 Individually Timed Runs:
Each run is a max effort. Rest 2 minutes between rounds.
4 Individually Timed Rows:
Each row is a max effort. Rest 3 minutes between rounds.
Time to Chill:
How many of you saw the whiteboard today and thought: “Is that all?” How many of you asked that AFTER the WOD? Whether you chose to run (yay) or row (yuck) both are pretty brutal when it’s a sprint. Going all out with short recovery periods multiple times is a very deceiving workout.
At any short distance repeat sprints (whether rowing or running) are great examples of interval training. Alternating high intensity sprints with short rest and recovery periods leads to the build up of lactic acid and exceeding the lactate threshold. The benefits of this type of training beyond improved aerobic conditioning also include the development of fast twitch muscle fiber which helps with anaerobic, short duration high intensity exercise. Ideally we would sprint more. It develops speed, power, strength and lean muscle mass.
These guys should lighten up a little:
Watch the “Rowing with Greater Intensity” video on Concept 2: Technique Videos for some great tips