Complete as many rounds and reps as possible in 10 minutes of:
12/15-calorie row
10 push jerks
♀ 95-lb barbell
♂ 135-lb barbell
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s workout is meant to be a pushing and pulling sprint, back and forth between the two movements. The calories on the rower are meant to be completed in a minute or less and the push jerks should be completed in unbroken sets for most of your rounds. This means the loading of the barbell should be light to moderate. The duration of this workout isn’t very long, so push the pace from the start and hold on.
Scaling:
Reduce the loading of the barbell. Reduce the calories on the rower.
To reduce the complexity of the push jerks, perform push presses.
In case of injury or limitation, for the push jerks, perform dumbbell push jerks (rack-position limitation), shoulder presses, or even push-ups to eliminate the loading. For the calories, use any machine available.
Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
9/12-calorie row
10 push jerks
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
6/9-calorie row
10 push jerks
♀ 35-lb barbell
♂ 45-lb barbell
Coaching cues:
In the push jerk, you aren’t pushing the barbell up away from your body. Instead, you are pushing your body underneath the barbell.
Resources:
Rowing
Rowing | Body Position Tips
The Push Jerk
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