Row (Rowing)

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.

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For Time

30 Pull-Ups
50 Thrusters (45/35 lb)
1,000 meter Row

3 Rounds for Time

30/25 calorie Row
30 Wall Ball Shots (30/20 lb)

Time Cap: 8 minutes

7 Rounds for Time

500 meter Row
25 meter Sled Push
500 meter Run

Time Cap: 45 minutes

5 Rounds for Time

5 Renegade Rows (65/35 lb)
10 Dumbbell Lunges (65/35 lb)
5 Half-Kneeling Presses (65/35 lb)
10 calorie Assault Air Bike

For Time (with a Partner)

20/14 calorie Row (together)
14 Rope Climbs
40/28 calorie Ski (together)
28 Sandbag Ground-to-Shoulders
80/56 calorie Bike (together)
56 Dumbbell Thrusters (2x50/35 lb)

With a Running Clock in 24 minutes

Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups

1 minute Rest between each Tabata

AMRAP (with a Partner) in 31 minutes

31 Burpees
31 Double-Unders
31 Deadlifts (45/30 kg)
31 Push-Ups
31 Box Jumps (24/20 in)
31 Hang Power Cleans (45/30 kg)
31 Air Squats
31 Kettlebell Swings (24/16 kg)
31 Shoulder-to-Overheads (45/30 kg)
31 AbMat Sit-Ups
31 calorie Row
31 Wall Ball Shots (9/6 kg)

For Time (with a Partner)

Cash-In:
2000 meter Row

Then, 4 Rounds of:
9 Rope Climbs
11 Bear Complexes (135/95 lb)

Cash-Out:
2977 meter Row

AMRAP  in 10 minutes

100 meter Row
10 Box Jumps (24/20 in)
200 meter Row
20 Box Jumps (24/20 in)
300 meter Row
30 Box Jumps (24/20 in)
etc.

Five Tabatas in 20 minutes

Wall Ball Shots (20/14 lb) (10/9 ft)
Sumo Deadlift High-Pulls (75/55 lb)
Box Jumps (20 in)
Push-Presses (75/55 lb)
Row (for calories)