160130 Saturday – “Row’d Royalty Floater Workout”

Mobility: Shoulder & Ankle

Skill Practice Warm Up: Spend 8 minutes working up to a challenging 2 rep thruster (out of the rack).

Strength: None

Super Set: None

Metabolic Conditioning: Row’d Royalty Floater Workout (16.4 is the Cash Out)

2016 Floater Workout

2016 Floater Workout Sponsored by:

 Concept2 Logo

Floater Workout

1000m Row, 2:00 Minute Rest

750m Row, 1:00 Minute Rest

500m Row, 0:30 Second Rest

250m Row

Use Interval Variables to set up the workout. The score is total (Rowing) time WITHOUT the rests.

Watch the Video below to make sure you set your Monitor up correctly using the Interval Variable feature.

Download the Scorecard HERE

You may redo this workout as many times as you like.

You’ll find this screen in the memory section of your PM3, PM4, or PM5 Monitor

PLEASE: Take a photo of your score from the memory screen. We will use this for proof of performance or any minor scoring issues.

IMPORTANT: All participants MUST use the “INTERVALS: VARIABLE” feature on a Concept 2 PM3, PM4 or PM5 monitor.

For more information on how to set your Concept 2 PM monitor for time intervals, please watch the video or visit the Concept 2 website.

Proof of Performance: Please take a photo of your score FROM the memory section of your monitor. It will look similar to the above photo. You may upload the photo along with your score, but it is not required. Those at the top of the leaderboard SHOULD upload their photo when submitting all results because we may ask you to submit it for proof of performance at a later date. We are not asking for any video submissions for the workouts this year, but we may require a video of you doing a 500 at the end of the competition.

ALL ATHLETES MUST SUBMIT SCORES BY MONDAY, February 1st AT 5:00pm Pacific Standard Time. Please avoid technology issues by submitting scores well before the deadline. Scores must be submitted online, emailed scores will NOT count. You may redo the workout as many times as you want before the deadline. If you redo the workout, you must submit the new score, which you can do by logging in and update the workout.

2016 Floater Workout Setup

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Cash Out: Row’d Royalty 16.4

2016 16.4 Workout

2016 Workout 16.4 Sponsored by:

 Concept2 Logo

Reebok No Background

Workout 16.4

500m Row

20 Burpees over the Rower (During a 2 Minute Rest Interval)

500m Row

16.4  Total Rowing Time WITHOUT the Rest

Use Interval Variables to set up the workout. 

Watch the Video below to make sure you set your Monitor up correctly using the Interval Variable feature.

Download the 16.4 Scorecard HERE

You may redo this workout as many times as you like.

You’ll find this screen in the memory section of your PM3, PM4, or PM5 Monitor

IMPORTANT: All participants MUST use the “INTERVALS: VARIABLE” feature on a Concept 2 PM3, PM4 or PM5 monitor.

For more information on how to set your Concept 2 PM monitor for time intervals, please watch the video or visit the Concept 2 website.

Proof of Performance: Please take a photo of your score FROM the memory section of your monitor. It will look similar to the above photo. You may upload the photo along with your score, but it is not required. Those at the top of the leaderboard SHOULD upload their photo when submitting all results because we may ask you to submit it for proof of performance at a later date. We are not asking for any video submissions for the workouts this year, but we may require a video of you doing a 500 at the end of the competition.

ALL ATHLETES MUST SUBMIT SCORES BY MONDAY, February 1st AT 5:00pm Pacific Standard Time. Please avoid technology issues by submitting scores well before the deadline. Scores must be submitted online, emailed scores will NOT count. You may redo the workout as many times as you want before the deadline. If you redo the workout, you must submit the new score, which you can do by logging in and update the workout.

2016 16.4 Workout Setup

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