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Rowfficient Endurance Program - Week 4

Session #1

10 Rounds for Time:

1,000m bike/500m row/500m ski

200m run

*Even split each round. First round and last round should be within 1-2 seconds.


Session #2


12 x (1:30 on/:30 rest)

Start at steady state pace and increase distance covered each piece:

Row/Ski - go 2 to 3 meters more each piece

Bike - go 4 to 6 meters more each piece

We will continue to build this progression up to 50 minutes of work. Pick your starting point accordingly.

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