There has been a change to the Sub 7 CTC row. Ignore the previous August CTC post!
Aug 2013 - The Sub 7 mixed stroke rate 8 x 500m / 2 minutes rest.
This challenge was chosen by SUB7 IRC.
You need to row 8 * 500m reps with 2 minutes rest.
Any 4 reps at 20SPM or below
Any 4 reps at 30SPM and above
The order those reps are done isn't important, you could row all the 30SPM reps then all the 20SPM reps.
You could alternate, you could do them randomly.
There's a one second penalty per SPM if you exceed rate 20 on the 20SPM reps or fail to rate 30 on the 30SPM reps.
Example: Rate 21 incurs a 1 second penalty per rep, Rate 22 incurs a 2 second penalty, and so on. Likewise, Rate 29 incurs a 1 second penalty, Rate 28 incurs a 2 second penalty, and so on.
Standing / Static start for the first rep. Standing or rolling for the 2nd to 8th reps. You are not allowed to row without taking the rest.
Record your final time including penalties for 4000m, do not include the rest time.