2k Row3k Run4k Bike
WODprep Strategy Top Tips:
So, when you hit that 2k rowing segment, it’s all about pacing yourself. You want to test your engine, but don’t burn out too early. Start with a steady pace, get into the rhythm, and save some energy for what’s coming next.
During the row, make sure you’re using the right technique. Drive through your legs, engage your core, and then pull the handle towards your chest. That way, you’ll stay efficient and avoid getting tired too soon.
As you approach the last 500 meters, give it your all and push harder to finish strong.
Once you’re done with the row, transition quickly to the 3k run. Take a few deep breaths, shake out your legs, and get going. Find a pace that’s sustainable, not too fast, but still challenging.
If you’re feeling strong towards the end of the run, think about picking up the pace to finish with negative splits, running each km faster than the previous one.
Finally, on the 4k bike leg, take it easy at the start to recover from the run. Focus on keeping a smooth cadence and breathing rhythm. As you get into the groove, gradually increase the intensity in the second half.
Looking to get MORE from your rowing with every stroke? Check out the video below:
Need help nailing RX workouts?
ENDLESS ENGINE: https://wodprep.com/course/endless-engine/ROWING FOR CROSSFIT: FORM, TECHNIQUE, & COMMON MISTAKES: https://wodprep.com/blog/rowing-for-crossfit/WODPREP MASTERS: https://wodprep.com/programming/masters-rx//WODPREP ACADEMY: https://wodprep.com/wodprep-academy/
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P.S.
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