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Thursday 221103

Thursday 221103
5 rounds for time of:



250-m row, sub 0:52♀/0:45♂

50 double-unders, unbroken



If the row takes longer than 0:52/0:45, or if you trip up on your double-unders, redo that exercise before moving back to the other exercise.



Post time to comments.

Compare to 180504.





Scaling:

If you’re unfamiliar with row pacing or a sub 0:52/0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort so you can make sure the row counts and you don’t have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.



Intermediate Option:

5 rounds for time of:

250-m row, sub 0:57♀/0:50♂

100 unbroken single-unders



If the row takes longer than 0:57/0:50, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.



Beginner Option:

3 rounds for time of:

250-m row, sub 1:02 ♀/0:55♂

100 single-unders



If the row takes longer than 1:02/0:55, redo it before moving back to the other exercise.
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Similar Wods

Thursday 220616

Thursday 220616

On a Concept2 rower:

Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

Post time maintained at each pace to comments. Scale split times as needed. Compare to 160613.

Scaling:
Approach these intervals as max efforts. Choose a beginning pace on the rower that you are able to maintain for a minimum of 10 seconds.

Intermediate Option:
On the Concept2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible

Beginner Option:
On the C2 rower:
Pull a sub-1:55/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:05/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible

Monday 220214

Monday 220214

For time:

10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders

Post time to comments.

Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video.

Intermediate Option:
Complete as many reps as possible in 12 minutes:
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders

Beginner Option:
For time:
10 single-leg squats to a box above parallel
20 single-unders
20 single-leg squats to a box above parallel
40 single-unders
30 single-leg squats to a box above parallel
60 single-unders

Saturday 180428

Saturday 180428

5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.

Scroll for scaling options.
Post time to comments.

Related:
• CrossFit WOD 180428 Tips With Pat Sherwood
• Fixing Common Rowing Errors

Friday 180504

Friday 180504

5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or you trip up on your double-unders, redo it before moving back to the other exercise.

Scroll for scaling options.
Post time to comments.

Compare to last week.

Related:
• CrossFit WOD 180504 Tips With Rory McKernan
• Fixing Common Rowing Errors