Part A.

Row 500 m

* This is an all out effort for time.

Part B.

With a continously running clock perform:

1 Shuttle Run, 50 ft in the first 1 min

2 Shuttle Runs, 50 ft in the second 1 min

3 Shuttle Runs, 50 ft in the third 1 min

… Continuing this for as long as you are able.

Part A:

Target time: 1:20-1:30/1:35-1:50
Time cap: 2:30/3 minutes
Large Class Target Time: 2:55-3:30/3:30-4 minutes
Large Class Time Cap: 4 / 5 minutes
Part B:

Target Round: Into the round of 11 shuttle runs
Minimum Round before scaling: into the round of 9 shuttle runs
Large Class Target Round: 100+ Shuttle runs
Large Class Minimum Round before scaling: 75 shuttle runs

It’s time…. Today’s workout has 2-parts. Part 1 is a Max Effort 500m row, and then after a lengthy rest, athletes will see if they have enough heart left to push through some Death by Shuttle Run. We want, and can not stress this enough: an ALL-OUT EFFORT! On the row. After that, it’s all about recovery and seeing how much is left in the tank.

Make sure athletes take the warm up/workout prep seriously to prep their bodies before going into the row. Be careful, and don’t let them lay on the floor until the 10:00 mark hits. Get up and maybe pedal on a bike a few minutes before starting Part 2. Also, newer or athletes returning from a hiatus should not push for MAX EFFORT! Please adjust to fit their fitness level.