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.
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin - "shin to chin."
Max effort on rows. Rest as needed before and after Snatch efforts. Tabata protocol is 20 seconds of work followed by 10 seconds of rest for eight intervals. Post row times and Tabata Snatch score (load and fewest reps of 8 intervals) to comments. E.G. 3:10, 155 lbs. 6 reps, 3:21.
Notes:
1. The Tabata interval is 20 seconds of work followed by
10 seconds of rest, repeated 8 times.
2. Take any break you need between exercises.
3. Total the weakest intervals from each of the 5 exercises for score.
4. On the rower, measure the intervals by calories, not meters.
Set-up the rower for intervals of twenty seconds work and ten seconds rest.
Set the rower to display meters in the lower window. Go all out on the first effort.
On subsequent efforts work to capture as many meters as in the first effort.
In the same interval pattern, 20on/10off X 8,
Squat
Pull-ups
Push-ups
Sit-ups
If you transition from one exercise to the next in ten seconds,
this is a twenty-minute workout. For all but the best athletes
this will be all but impossible.
Transition from one exercise to the next as quickly as you can.
One-minute maximum transition break! No ranking will be
considered for total time that exceeds twenty-four minutes.
Ranking is based on least number of meters in each of eight
rowing intervals, and least reps in each of eight intervals for
each of the other four exercises.