3 rounds, each round for time, of:

21/16 Row Calories

15 Burpee Over Rowers

15/12 Row Calories

12 Burpee Over Rowers

9/8 Row Calories

9 Burpee Over Rowers

* Rest 1:1 between each round.

Stimulus is steady pacing across sets with the goal of scoring similar times on each set. Athletes should begin with moderate pacing and can begin to increase that pace as they get into the smaller rep numbers (ex. 9/7 cal row and 9 burpees) if they are able to.

Transitions are everything! Work with athletes on how to get in and out of the rower efficiently, so no time is wasted.

For quality: Ring Transition

Set Up:
Rings should be set to chest height (top of the ring)

Rings shoulder width apart

false grip

Ugly squat (Toes directly under rings/rig) * Adjust angle as needed based on skill *

Eyes and hips to the ceiling, keep the false grip!

Pull through the rings with chest and shoulders coming over top of the rings.

At the bottom of the dip, head is looking down, the hands squeezing the rings to hips with elbows back (90 degrees)

Don’t Dolphin!

Breathe! Don’t overstrain while keeping the body stable

Scaling Options:
Have athletes start from the beginning and progress within their limitations.

Move feet back, add a plate for the dip.