This is a good workout that is especially effective at helping your very worn muscles recover from weight oriented workouts. This is a lactic acid workout, meaning what exactly?
Long story short your body uses glycogen which breaks down into various compounds one of which is lactic acid. The more lactic acid present the more Growth Hormone (GH) your body releases which helps your muscles to well… grow…oh and it BURNS!
In order to spike your GH levels you need long intense sets with short rest intervals so here is the workout:
3 Rounds of 1000m rows
Row 1000 meters for time
Rest 10 minutes
Row 1000 Meters for time (trying to match your previous time)
Rest 10 minutes
Row 1000 Meters for time (again trying to match your previous time)
the “ish” part of the workout:
8 sets of Tabata squats (20 seconds on 20 seconds off)
Times for Rows are as follows:
#1: 3:54
#2: 4:00
#3: 4:00
Squats:
1: 26
2: 26
3: 25
4:26
5:24
6: 23
7: 25
8: 23
I also forgot to mention that you should insert at least 5 minutes or rest and no more than 10 minutes of rest between your last 1k row and your tabata squats
Just a quick comment on lactic acid “burning”.
According to Brian Mackenzie, the creator of “Crossfit Endurance”:
“It turns out the burning sensation actually comes from the accumulation of potassium outside the cellular wall. Lactic acid, more specifically lactate, plays a role in this process, but mounting evidence suggests it’s actually a fuel rather than the substance responsible for soreness.”
http://journal.crossfit.com/2010/08/endurance-science.tpl