Row 250m.
Row 500m.
Row 1000m.
Row 500m.
Row 250m.
Rest as needed between efforts.
Scaling
The varying distances of the intervals offer a good opportunity to challenge your capacity at different power outputs. Intermediate athletes can complete this workout as prescribed. Newer athletes can row a single distance several times and reduce the overall volume.
Beginner Option
3 rounds for time of:
Row 500 meters
Rest 1 minute
