5 rounds for time of:
Row 350/500 meters in as few pulls as possible
After each row, perform 2 double-unders for each pull taken. For example, if it takes 40 pulls to complete the row, complete 80 double-unders before starting the next round.
Post time and number of pulls each round to comments.
Compare to 210928.
Stimulus and Strategy:
Today’s workout will require thought and strategy. To maximize the distance in each pull, the effort encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round. If needed, reduce the total distance to something you can complete in 60 total pulls or less in each set.
Scaling:
Reduce the distance on the rower.
To adjust the complexity of the double-under, consider performing single-unders or jumping jacks. If you have double-unders, but they are inconsistent, consider performing attempts and counting both singles and doubles toward your reps.
In case of an injury or limitation, consider performing jumping jacks, penguin taps, or alternating toe taps on a low box in place of the double-unders.
Intermediate option:
5 rounds for time of:
Row 350/500 meters in as few pulls as possible.
After each row, perform 1 double-under for each pull taken. For example, if it takes 40 pulls to complete the row, complete 40 double-unders before starting the next round.
Beginner option:
3 rounds for time of:
Row 350/500 meters in as few pulls as possible.
After each row, perform 1 single-under for each pull taken. For example, if it takes 40 pulls to complete the row, complete 40 single-unders before starting the next round.
Coaching cues:
To reduce your stroke rate, focus on your return. Release your hands away from your body, lean forward slightly, and count to three as you pull yourself back into the catch position.
Resources:
Rowing Technique Tips
The Double-Under
Find a gym near you:
View the CrossFit map