Sunday 170521

Saturday 210904

Saturday 210904

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters

Rest 1 minute between efforts.

Post time for each interval to comments.
Compare to 180308.

Scaling:
The varying intervals offer a good opportunity to challenge your capacity at different durations. Intermediate athletes can complete this workout as prescribed. Newer athletes can reduce the overall volume by shortening each distance or reducing the number of rounds.

Beginner Option:
Row 200 meters
Row 400 meters
Row 600 meters
Row 400 meters
Row 200 meters

Sunday 220515

Sunday 220515

For time:

Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups

Post time to comments.
Compare to 201205.

Scaling:
Modify the pushing movements to something challenging that decreases in difficulty each round. Athletes of all levels should first develop strength in a strict handstand push-up before performing a kipping handstand push-up.

Intermediate Option:
For time:
Row 500 meters
15 parallette handstand push-ups
Row 500 meters
15 strict handstand push-ups
Row 500 meters
15 kipping handstand push-ups

Beginner Option:
For time:
Row 500 meters
15 dumbbell push-ups
Row 500 meters
15 dumbbell shoulder presses
Row 500 meters
15 dumbbell push presses

Thursday 221103

Thursday 221103

5 rounds for time of:

250-m row, sub 0:52♀/0:45♂
50 double-unders, unbroken

If the row takes longer than 0:52/0:45, or if you trip up on your double-unders, redo that exercise before moving back to the other exercise.

Post time to comments.
Compare to 180504.

Scaling:
If you’re unfamiliar with row pacing or a sub 0:52/0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort so you can make sure the row counts and you don’t have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

Intermediate Option:
5 rounds for time of:
250-m row, sub 0:57♀/0:50♂
100 unbroken single-unders

If the row takes longer than 0:57/0:50, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

Beginner Option:
3 rounds for time of:
250-m row, sub 1:02 ♀/0:55♂
100 single-unders

If the row takes longer than 1:02/0:55, redo it before moving back to the other exercise.

Monday 210524

Monday 210524

For time:

50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb

♀ 45-lb. DB, 15-ft. rope
♂ 70-lb. DB, 15-ft. rope

Post time to comments.
Compare to 150323.

Scaling:
Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.

Intermediate Option:
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb

♀ 25-lb. DB, 15-ft. rope
♂ 40-lb. DB, 15-ft. rope

Beginner Option:
For time:
40 dumbbell snatches
4 rope climbs, lying to standing
30 dumbbell snatches
3 rope climbs, lying to standing
20 dumbbell snatches
2 rope climbs, lying to standing
10 dumbbell snatches
1 rope climb, lying to standing

♀ 10-lb. DB
♂ 15-lb. DB