10/28/2025

Jack-O-Lantern

Affiliate Compete (RX+)

1000/875m Row @70% Effort

-Rest 3:00-

10x200/175m Row @80% Effort

Rest 30 seconds after each set-

1000/875m Row @90% Effort

Freedom (RX'd)
1000/875m Row @70% Effort
-Rest 3:00-
8x200/175m Row @80% Effort
*Rest 30 seconds after each set.
1000/875m Row @90% Effort
* Note: There is only a 30 second rest after the last set of 8x 200m row (not 3 minutes).
* Score is clock time at finish

Independence
800/700m Row @70% Effort
-Rest 3:00-
8x175/150m Row @80% Effort
-Rest 30 seconds after each set-
800/700m Row @90% Effort

Liberty
500/400m Row @70% Effort
-Rest 3:00-
8x150/125m Row @80% Effort
-Rest 30 seconds after each set-
500/400m Row @90% Effort

• Target time each set:
  1000/750m: 3:30-4:10
  200/175m: 40-55 seconds

• Time cap each set:
  1000/750m: 4:30
  200/175: 60 seconds

• Overall Time Cap: 24:00