4 ROUNDS (progress the Row each round)
10 Rower Strokes (legs only- damper on 8-10)*
10 Scap Pull-Ups
10 Alt. Groiners
10 Cossack Squats
*1. Rower Strokes (legs only), 2. Rower Strokes (arms only), 3. Rower Strokes (legs, then arms, arms, then legs), 4. Full
Progress to 5 Kipping Swings for Rounds 3 & 4
Today is a great day to review mechanics on the row when pushing the pace. The Warm-Up set athletes up with the basic
sequence of movements in the row, so now we can build on that.
10 Strokes: focusing on keeping the strokes/minute between 20-22
-breathe in on the way in, breathe out on the way out
10 Strokes: focusing on keeping the strokes/minute between 22-24
-maintain intentional breathing
10 Strokes: focusing on keeping the strokes/minute between 24-26
-as the speed increases, breathing intentionally may become harder- remind athletes to use their breath and time it with
the kickback- keeping the shoulders back and chest up as they exhale
10 Strokes: focusing on keeping strokes/minute between 26-28
-cue “Chest Up!” if you see any athletes start to round out their back/shoulders
As athletes build in speed, focusing on the strokes/minute allows them to keep control of the recovery and recoil before
pushing back for the next stroke.
Have athletes break out a barbell after this Extended Warm-Up with the rower to start warming up the Front Squat.
With the empty barbell, bring athletes through a quick Barbell WU:
5 Romanian DL
5 Hang Muscle Clean
10 Elbow Punches
5 Front Squats (2 second pause at bottom)
Athletes can add weight to their bar and go through 1 more round.
Then have athletes continue to add weight to prepare for the workout (5:00 cap).
IN TEAMS OF 2…
100 Cal Row
30 Front Squat (185/125)|(135/95)
50 Cal Row
30 Front Squat
*P1 works while P2 rests. Workout must be
completed in order. Split reps any way. Front Squat
comes from the ground. C2B is optional for teams.
Row can be split any way.
(Score is Time)