We've got a great interval rowing challenge for you over Wednesday and Thursday. Some of you are familiar with the workout "Felix", and may have mixed feelings about it. What is undoubtedly true though is that rowing intervals are great at developing your overall engine and ability to work hard aerobically.
At the special request of Rob Black, we are going to re-visit Felix's big brother workout, Double Felix. This is a tough wod for obvious reasons - you're going to do double the work, and just as it gets easier, it's going to get harder again!
If you're not up for Double Felix, don't despair, you can hit regular Felix and it will still be a really good challenge!
See you in the gym,
Training Wednesday - Thursday
Warm-up: 3 rounds - 10 kettlebell swings, 10 double crunch, 30 single skips or jumping jacks!
Skill: None today, get after the wod!
WOD: Double Felix
Grab a partner. Alternate work and rest, and hop on an assault bike or airdyne if there aren't enough ergs.
Rx: You each will row 1000m, 750m, 500m, and 250m. When the second person is done their 250m, you go right back up again to 1000 and work your way down.
FG: Single Felix