9 x 1:40 on, :20 off (2 min rest after round 5) 

This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

Aim to be faster each round

Rate: 22

Negative splits are usually one of those things that inexperienced athletes can do for one or two rounds, but quickly learn they came out too hot and ditch the effort. Start off slow and realize you have nine sets to gradually speed up.