Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).
Add all reps to calories for each row and post sum to comments.
Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max reps of 95-lb. thruster; the second rest period, 95-lb. power snatch; the third rest period, 95-lb. squat cleans.
Add all reps to calories for each row and post sum to comments.
Today we are rowing some intervals that take us to the middle of the lactic acid pathway.
Set the CII Rower for intervals a minute long with a minute's rest.
We are going to row ten of the intervals. This is a twenty-minute workout.
On the efforts, set the rower to projected meters and row the first interval at 95%
On the rest, row easy, maximizing your recovery.
On subsequent intervals attempt to repeat the distance covered on the first interval.
Submit your total distance for each of the ten intervals.
IF YOU CAN'T ROW,
On a track run a lap, walk the next. Repeat until you've run ten and walked ten.
AMRAP (with a Partner) in 15 minutes
From 0:00-4:00: Max Hand-Release Push-Ups Max Kettlebell Sumo Deadlift High-Pulls (24/18 kg) (alternate between movements, switch as desired)
1 minute Rest
From 5:00-8:00: Max Synchronized Air Squats (partners grip wrists)
1 minute Rest
From 9:00-11:00: Partner A Max Row (calories) Partner B run 400 meters
From 11:00-13:00: Partner B Max Row (calories) Partner A run 400 meters
Finally, from 13:00-15:00: Max Pull-Ups (partners alternate each minute)