Rowing Warm-Up
WOD:
Every 2:00 for 6 rounds:
15 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.
Intermediate:
Every 2:00 for 6 rounds:
10 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.
Beginner:
Every 2:00 for 6 rounds:
8 burpees
Max-cal row
– Rest 2:00 between rounds.
Home Workout:
Every 2:00 for 6 rounds:
15 burpees over an object (6 in)
Max shuttle runs (25 ft)
– Rest 2:00 between rounds.
Masters 55+ option:
Every 2:00 for 6 rounds:
15 burpees
Max-cal row
– Rest 2:00 between rounds.
Movement scaling options:
Burpees over rower: Reps, burpee + step over the rower, up-down + step over the rower, burpee in place, up-down in place, burpees over a barbell
Row: Bike, ski
Cool down / Post-Workout Skill Work:
Accumulate:
:30 figure-4 stretch/side
:30 standing calf stretch/side