Warm Up:
Rowing Warm-Up
Specific Warm-Up: 1 round:
5 burpees
200-m row
5 burpees
– Use workout variations.
WOD: For time:
30 burpees | 600-m row
30 burpees | 600-m row
30 burpees
Time Cap 13 Minutes
Intermediate:
20 Burpees | 600M row
20 Burpees | 600M row
20 Burpees
Beginner:
15 burpees | 300-m row
15 burpees | 300-m row
Home Workout:
30 burpees
600-meter run
30 burpees
Movement scaling options:
Burpees: Reps, up-downs
Row: Distance, 750-m row, 1,500 bike
Post-Workout Skill Work: 4 rounds:
2 Turkish get-ups/side
10 single-arm DB bent-over rows/side
20 Russian twists
– Challenging loads for rounds 3 and 4.