5 rounds, each round for time, of:

15/12 Row Calories

6 Burpee Box Get Overs, 48/40 in

12/10 Row Calories

6 Burpee Box Get Overs, 48/40 in

9/7 Row Calories

* Go every 6 mins.

Burpee Box Get Overs / 10 Burpee Box Jump Overs, 24/20 in

Target time each set: 4-5 minutes
Time cap: 6 minutes

Stimulus is Moderate/High intensity, steady, consistent effort throughout rounds. We are aiming to maintain consistent scores across rounds or get slightly faster each round. This workout has 5 separate scores and athletes should be getting at least 60 seconds of rest each round. If athlete gets less than 60 seconds of rest on the first round, have them adjust rowing calories by 2 calories on each row and Burpee box get overs by 1-2 on each set.

Since there is no strength, you can extend the workout and have athletes work 1:1 with a partner. If this option is taken, then intensity/pacing should be ramped up given the extended rest periods.