Workout of the Day

Hold The Pace

Written By CJ DePalma  |  Conditioning 

Row Intervals;
500m Row
Rest 2:00
x10-15 sets

Goal pace is your 2k split.

WODprep Strategy Top Tips:

You either LOVE IT or HATE IT: cardio sucks. HOWEVER, if you’re serious about making serious gains in CrossFit, this is where it’s at. CrossFit will really force you to work on your engine. Otherwise, you simply be left behind at competitions.

In today’s workout, there really is nowhere to hide. You have one pace, and the goal is to consistently hit it each row.

There’s no time to go all guns blazing here. You have to “feel” out the pace on this one. The trick to winning this workout is to concentrate on steady breathing and consistent strokes.


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 even more rowing tips and breakdowns? Head over to my blog post, “Rowing For CrossFit: Form, Technique & Common Mistakes”:


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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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