Warm-Up
A) 2 Rounds:
20m Butt Kickers
20 Sit-Ups
10 Box Step-Ups
B) EMOMx10 min:
Odd:
30 seconds Row
Even:
2 Pull-Ups
4 Push-Ups
8 Air Squats
Workout
2 Rounds:
400m Row at RPE 8
2-minute rest between rounds
4 Rounds:
200m Row at RPE 8
2-minute rest between rounds
8 Rounds:
100m Row at RPE 8
2-minute rest between rounds
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Each Rowing section should be an 8/10 effort. Track your times for each station, and work on maintaining a consistent pace for each section.