For time:
Row 500 meters
50 GHD Sit-ups
Row 1,000 meters
30 GHD Sit-ups
Row 2,000 meters
20 GHD Sit-ups
26:02
Notes: The difference between a 1:50/500 or 2:00/500 pace is only :10 seconds, but the first will destroy you and the second one won't. Those seconds will be lost in the subsequent transition to the GHD almost immediately, slowing down the GHDs too much. Hit the 500 at a 2:00 pace, the 1000 at 2:02 and the 2000 at 2:04.
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