Erg: back to the basics! Form = intensity and efficiency.
“Jason Voorhees” 25minute cap
1000m row
20 Hang cleans(135/95)
50 dubs(100 singles)
750m row
15 Hang cleans
40 dubs(80 singles)
500m row
10 Hang cleans
30 dubs(60 singles)
250m row
5 hang cleans
20 dubs(40 singles)
*Not enough rowers? Not a problem! 1000m row = just about the equivalent time of 50 cals on the bike. 750m row = 38 cals. 500m row =25 cals and 250m row = 13.
