ROCK & ROLL

by Pirates Program


Medium Row and Handstand Walk Couplet

1000/700M row
30M handstand walk in 7,5m sections
800/600M row
30M handstand walk in 7,5m sections
600/500M row
30M handstand walk in 7,5m sections
400/400M row
30M handstand walk in 7,5m sections

🛠Workout Adaptations🛠
Scale down the Handstand walk distance to make sure you keep constantly moving during the workout, ideally the 7.5m sections are performed unbroken each round, and you should not be taking more than 15" rest between sets (= Adopt a consistant pace on the row, slower than your 5k pace).

INT : 20m in 5m sections
SC : 2min of max distance HS WALK


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