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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3 Rounds for Time
500 meter Row
12 Overhead Squats (115/75 lb)
50 Double-Unders

For Time
1000 meter Row
25 Overhead Squats (135/95 lb)
100 meter Run
50 Kettlebell Swings (53/35 lb)
100 meter Run
25 Burpees
200 meter Run
Time Cap: 20 minutes

For Time
2000 meter Row

For Time
2000 meter Row

3 Rounds for Time
500 meter Row
10 Squat Clean-and-Jerks (155/105 lb)

For Time
500 meter Row
30 Burpees
10 Shoulder-to-Overheads (165/95 lb)

21-15-9 Reps for Time
Burpees
Pull-ups
400 meter Row

AMRAP in 20 minutes
250 meter Row
10 Burpees (8-foot target)
10 Ring Dips (shoulder below elbow)

For Time
Buy-In:
500 meter Row
Then, 2 Rounds of:
20 Pull-Ups
20 Thrusters (30/20 kg)
400 meter Run
20 Kettlebell Swings (24/16 kg)
20 Box Jumps
Buy-Out:
500 meter Row

For Time
750 meter Row
25 Pull-Ups
400 meter Farmer's Carry
25 Pull-Ups