Stretch & Mobility
Warm Up
3:00 Easy Pace Row
2:00 Medium Pace
1:00 Hard Pace
Row GOLF
1:00 Work / 1:00 Rest
18 Rounds (Holes on a Golf Course)
Male. Female. Points.
>335m Eagle >295m. -2
>320m. Birdie. >280m. -1
>300m. PAR. >265m. 0
> 285m. Bogey. >240m. +1
>260m. Double Bougey > 225m. +2
You start with a score of 0. In order to score 0 or PAR in this workout you need to Row a 300m for male or 265m for female in your working minute.
The score for this work out is rallied over 18 consecutive working efforts depending on how many meters you Row each minute and using the table above tally your score just as you do in a round of Golf.
This is an All Black Rugby staple workout. There top score has been from Sonney Reid who has only managed +14 above Par.
Pace is the key here. Don’t go out to hot or you will find yourself in double bogey land before you know it.
Work Hard. Enjoy finding out where you finish