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Train Like Mike 7.26.17

EQUIPMENT
Concept 2 erg
Jump rope

NOTE FROM MIKE
Some days are meant for training, some are meant for performance, and others are meant for grinding. We are grinding today. All mono-structural movements for a good period of time, most likely pretty close to an hour of constant work. The key to making it through this workout? Pacing. Your 500 meter row and 400m run should be the same speed for at least the first 8 rounds. It will be uncomfortable as you progress through the workout, but you should be able to maintain that speed. Break up the double unders as necessary, but avoid big rest periods. Bring a buddy for this one if you can. Keep your mind engaged and your running + rowing technique on point. This is one of those workouts that when you finish, you know there isn’t any workout that you can’t do. Let’s go to work.

WORKOUT KEY
m = meters

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MIKE’S WORKOUT
Time Required: 50 – 80 minutes

ALL HEART

ADVANCED
10 Rounds for Time
500m row
400m run
100 double unders
INTERMEDIATE

8 Rounds for Time
500m row
400m run
50 double unders/100 single unders
BEGINNER

5 Rounds for Time
500m row
400m run
100 single unders
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Go deep.

-Mike