Shuttle Run Pyramid (30 Minute Cap)
1,250m Row – 6 shuttles
1,000m Row – 4 shuttles
750m Row – 3 shuttles
500m Row – 2 shuttles
250m Row – 1 shuttle
The beauty of Rowing lies in the opportunity to push yourself as an individual and as part of a team. Today’s workout is a shuttle run pyramid and a good example of how training with a partner can take your effort and performance to the next level. If you don’t have a training partner you can still do this workout, but it would be a lot more fun to grab someone from the gym and show them what rowing is all about.
One partner will start on the rower and one will start on the run. The rower completes the noted distance while the partner sprints the noted number of shuttle/wind sprints. For the run, designate a starting line and then setup three cones at 10m, 20m, and 30m. One shuttle run will be down and back three times to a different cone each time; in other words – touch the 10 and run back, touch the 20 and back, touch the 30 and back. The partner that finishes each round first gets time to rest!
Post Time or Levels Completed to comments.
Rowing WOD Demo with Renegade Rowing (From a few years ago! Back when this adventure began!)