For Time
750 meter Row
100 Double-Unders
30 Burpees over the Rower
Wod Type: For Time
Competitions:
Similar Wods
Wednesday 240228
Wednesday 240228
For time:
1,000-meter row
400-meter run
750-meter row
400-meter run
500-meter row
400-meter run
250-meter row
400-meter run
Post time to comments.
Scaling:
Today is a moderately long endurance-focused workout. Maintain a consistent pace on the rower and push the pace on the run. Your pace on the rower is too fast if you are walking out the door on your run. Those performing the workout as prescribed should be able to complete the first row in no more than 4:30 and keep each run to 2:15 or less.
Intermediate option:
Same as Rx’d
Beginner option:
For time:
600-meter row
200-meter run
400-meter row
200-meter run
200-meter row
200-meter run
Resources:
Rowing
Running Fundamentals
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Thursday 210715
Thursday 210715
Complete as many calories on the rower as possible in 10 minutes of:
10 strict handstand push-ups
20 pulls on the rower
Post calories rowed to comments.
Scaling:
Similar to 210706, get through the handstand push-ups and go hard on the row. We rarely see workouts with a specific amount of pulls on the rower, practice solid technique during the warm-up and shoot for max effort pulls during the workout. Choose a handstand push-up modification that is challenging, but allows you to keep moving.
Intermediate Option:
Complete as many calories on the rower as possible in 10 minutes of:
5 strict handstand push-ups
20 pulls on the rower
Beginner Option:
Complete as many calories on the rower as possible in 10 minutes of:
10 assisted push-ups
20 pulls on the rower
Tuesday 210928
Tuesday 210928
5 rounds for time of:
Row 350♀ / 500♂meter in as few pulls as possible.
After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.
Post time and number of pulls each round to comments.
Scaling:
This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round.
Intermediate Option:
5 rounds for time of:
Row 350♀ / 500♂meter in as few pulls as possible.
After each row, perform 1 double-under for each pull taken — e.g., if it takes 40 pulls on the rower, complete 40 double-unders before starting the next round.
Beginner Option:
3 rounds for time of:
Row 350♀ / 500♂meter in as few pulls as possible.
After each row, perform 2 single-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 single-unders before starting the next round.
Friday 240510
Friday 240510
Guest Programmer – Rob Lawson
April 30-May 12, 2024
5 sets for max reps:
On a 3-minute clock, complete:
400/500-meter row
8 burpees over rower
In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.
♀ 35 lb
♂ 50 lb
Post total reps to comments.
Scaling:
This interval workout is about pushing hard for 3 minutes, then maximizing your recovery to maintain your output across all sets. The goal is to finish the row around 2 minutes, with some pushing closer to 1:45 or under. Once the 8 burpees are complete, you should have 45 seconds to 1 minute to accumulate dumbbell snatches.
There are a couple of goals for this workout:
Find the maximum pace on the rower that allows you to get off and get straight to work on the burpees.
Practice fast transitions between movements.
Build capacity toward bigger sets of alternating dumbbell snatches.
Focus on recovery each round. With the 1:1 work-to-rest ratio, aim to maintain your output across all the rounds.
With the forced rest, push hard today and dare to hold on to the dumbbell until you hear the clock!
Intermediate option:
5 sets for max reps:
On a 3-minute clock, complete:
350/400-meter row
8 burpees over rower
In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.
♀ 20 lb
♂ 35 lb
Beginner option:
4 sets for max reps:
On a 3-minute clock, complete:
200/250-meter row
8 burpees
In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.
♀ 10 lb
♂ 15 lb
Resources:
Rowing
The Burpee
The Dumbbell Power Snatch
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Featured photo:
Taken by Charlotte Foerschler at Drop Box CrossFit in Virginia Beach, Virginia.