WOD
Run 5k or Row 5k

Whichever sounds worse.

We’ll spend 10-15 minutes on pose running drills beforehand. You’ll be able to apply some of the tips and skills for the run that follows (or apply them to your next run if you’re rowing).

We’ve got a few options for the run. 5k is from the gym to Birkenhead Bus Station and back. Or 5 x laps of our 1k track to Bungalo Cafe and back. The run can be scaled to a shorter distance or a split of rowing and running if required.

If doing the 5 x laps, we’ve got an option to run a shorter distance (to Huka road) and back to orange wall where you can record split times each round.