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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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

3 Rounds for Time

500 meter Row
400 meter Run

Rest 3 minutes between rounds

5 Rounds for Time

1,000 meter Run
1,000 meter Row
30 Wall Ball Shots (20/14 lb)

Time Cap: 60 minutes

EMOM in 39 minutes

1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest

Set a single number of calories and complete that amount of work each minute - every minute.

3 Rounds for Time

10 Power Cleans (55/40 kg)
6 Chest-to-Bar Pull-Ups
89 calorie Row/Ski/Air Bike (switch each round)

Cash-Out: 11 Devil Presses (22.5/15 kg)

Wear a Weight Vest (10/8 kg)