WOD 04/23/2019

"Boat Race"

3 Rounds:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds


  • Boat Race is a CompTrain Benchmark Workout

  • With rest built in, the goal is to find an aggressive pace for each of the three rounds

  • Final score is total time, including rest

  • Looking for each round to take no more 4 1/2 minutes (2:15 pace for row and run)

  • Bring down run distance or row meters to maintain intensity


  • Stagger by 2-3 minutes if short on rowers

  • If unable to run, complete three rounds of 1,000 meters on the rower