Workout of the Day

Heart of Champions

Written By CJ DePalma  |  Conditioning 

1k Row @moderate effort
2:00 rest
800m Row @2-3 second 500m split faster
:90 rest
600m Row @2-3 second faster split
:60 rest
400m Row @2-3 second faster split
:30 rest
200m Row @all out sprint rest 5:00
x2 rounds

WODprep Strategy Top Tips:

There’s no way around it. It’s time to get the foundations right so that you can crush your CrossFit season. It’s not glamorous or even fun, but trust me – it’s worth it. This is where the grind starts.

Today, not only are we testing your engine, but your ability to change gears. The goal is to have a distinct difference between your slowest speed and your fastest. This workout can be tough on the brain, so make sure that you’re mentally focused on attacking this one.


Do you feel like your rowing in CrossFit WODs never improves? Here are 6 big mistakes I see CrossFit athletes making regularly – without even knowing they’re making them!

Need help nailing RX workouts?


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Do you feel like your fitness journey is at a standstill?

Without expert programming, written specifically for you, it can feel like you’re working towards everyone else’s goals.

But it doesn’t have to be that way.

Speak to WODprep’s Head Coach Dr. CJ, and discover what CrossFit program is for you:

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