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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Alternating Minutes for 15 Rounds in 30 minutes

Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

For Time (with a Partner)

2,000 meter Row
50 Thrusters (95/65 lb)
50 Bar Over Burpees
1,000 meter Row
30 Thrusters (95/65 lb)
30 Bar Over Burpees
500 meter Row
20 Thrusters (95/65 lb)
20 Bar Over Burpees

For Time

Buy-In: 73 calorie Row

Then, 12 Rounds of:
7 Thrusters (115/75 lb)
5 Bar Facing Burpees
17 Double-Unders

Cash-Out: 70 calorie Row

For Time (with a Partner)

188 Single-Unders (each)
30 calorie Row (each)

Then, 3 Alternating Rounds (each) of:
1 Deadlift (365/245 lb)
20 Wall Ball Shots (20/14 lb)
19 American Kettlebell Swings (53/35 lb)
9 Bar Over Burpees 

Time Cap: 30 minutes

AMRAP For As Long As Possible

10 Chest-to-Bar Pull-Ups
10 Dumbbell Squat Cleans (2x50/35 lb)
10 calorie Row

Add 2 reps to each movement per round until failure.

3 Rounds for Time

1 km Row
14 Clusters (135/95 lb)
20 Pull-Ups

2 Rounds for Time

2000 meter Row
20 Deadlifts (225/155 lb)

4 Rounds (with a Partner) for Time

8 Man Makers (2x50/35 lb) / Plank Hold
20 Deadlifts (275/205 lb) / Wall Sit
24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

Cash out:
500 Double-Unders / Row

For Time

30 Strict Handstand Push-Ups
60 Toes-to-Bars
90 calorie Row

Reps can be broken up and performed in any order.

Time Cap: 15 minutes

2 Rounds for Time

18 calorie Row
15 Thrusters (95/65 lb)
12 Chest-to-Bar Pull-Ups