4' on, 1' rest at 18
5' on, 1' rest at 20
Up to 10' at 24 and back down the ladder
Moderate effort a…

Cool-down 2K after the 3 X 2K effort listed above.

1K warm-up
6 X 1K on 2' rest ratings 20-28
1K cool-down

3 X 4K at r18, r20, r22
Moderate effort building through the workout
Heart rate 120-135

4' on, 1' paddle; 5' on, 1' paddle etc. up to 10'
Mostly easy at r20, with the final minute of each segment…

10' warm-up
Attempted but failed on 100-200-300-400-500 and back down the ladder on 1' rests
Went out too fast (1:33 pa…

5 X 12' on 2' rests
r18-20
Heart rate 130 avg

3 X 5K on 3' rests
r18, r20, r 22 for the three pieces
Heart rate 130-135 for the most part

10' warm up
10 X 40" on, 2' off
Splits 1:45 average
10' cool-down

4 X 12' on 2' rests

Meant to be a casual 6 X 2K on 2' rest (C2 WOD)
Finally got around to adjusting my foot stretchers and immediately realized that…

10' unstrapped warm-up
10 X 30" hard strokes, 2' paddle
Full gas on the sprints, with a 5-stroke build. Splits 1:3…

5 X 10' on 2' rests
12 strict push-ups during the rests
Moderate effort, r18-20

3 X 3332 meters (was supposed to be 3333 but I fat fingered it)
3' rest
Pace boat was just a bit too quick for me today at 2…