Warm-Up
A) 4 Rounds:
20 seconds Row at RPE 9
40 seconds rest
Then,
4-8 Strict Pull-Ups or 4-8 Negative Pull-Ups
B) EMOM x 10 minutes:
Odd:
20 seconds unbroken Double-Unders
Even:
40 seconds Plank
Workout
Compare to 1/17
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.