As much as rowing seems like an exercise in the arm, most of the strength for each stroke really comes from the leg push. It's also important to note that it's not just how many strokes a minute you can do, but about the quality of each stroke and how much space you can create for each stroke.
Scaling:
The intended time domain for today’s workout is in the 12-15 minute range. Modify the distance and reps so that you can move through each movement with minimal rest.
Beginner Option:
3 rounds for time of:
250-m row
15 assisted push-ups
12 sit-ups
Scaling:
This workout should feel similar to a 5k run or row effort, and fall into a similar time domain. Intermediate athletes can do this workout as prescribed.
Beginner Option:
For time:
Run 800 meters
Row 1,000 meters
Run 800 meters
Complete as many rounds as possible in 15 minutes of:
Row 25 calories
25 GHD sit-ups
15 box jumps
♀ 24-in. box ♂ 30-in. box
Post rounds completed to comments.
Scaling:
Choose a box that is higher than the last time we did box jumps. Beginning athletes can use warm-up time to allow for controlled exposure to the GHD, while choosing abmat sit-ups for the workout portion.
Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
Row 25 calories
15 GHD sit-ups
15 box jumps
♀ 24-in. box ♂ 30-in. box
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
Row 20 calories
20 sit-ups
15 box jumps
MAC:
3 Sets
4x500m at Moderate Pace w/60 Sec Rest between reps
-3 Min Rest between sets-
Rich Froning Paces:
3 Sets
4x500m at 1:46/500m Pace w/60 Sec Rest between reps
-3 Min Rest between sets-
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