Conditioning
5 sets
250-300 m row
12 front squats
200 m run
2:00 rest between rounds
*30 minute cap including rest*
Notes
The workout today is 5 sets of rowing, front squats, and running. You will rest 2:00 after each round. Your score is the slowest round.
Your row should take no longer than 1:05, which would be a 2:10/500 m pace. If this pace sounds aggressive for 5 sets, consider rowing closer to 200 m versus 250.
Your front squat weight should be moderate. The goal is to stay unbroken throughout the workout.
The 200 m run should take no longer than 1:10. If this sounds like an aggressive pace, you may shorten the run to 100-150 m.
Keep in mind that you can push the pace slightly more than you normally would because you get 2:00 of rest between rounds.