Complete as many rounds as possible in 20 mins of:

25/20 Row Calories

100 Single Unders

Target number of Rounds: 7+ rounds
Minimum number of Rounds before scaling: 5 Rounds
Large Class Target number of Calories: 300/240+ Calories
Minimum number of Calories before scaling: 240/180 Calories

Stimulus is moderate and steady pacing across all rounds. This workout is a long grind; athletes must focus on settling into a sustainable pace early on. Aim to replicate time spent on the rower and sets on the rope.

We are just looking for continuous effort across the entire 20 minutes. If athletes want to add in “Crossovers”, maybe suggest alternating rounds.

For quality:

Dead Hang, 3x 1 min

3x 10 Negative Pull-ups

3x 5 Pull-ups

Complete as-
Dead Hang, 3x 1 min; rest 1 min between sets
3x 10 Negative Pull-ups; rest 1 min between sets
3x 5 Pull-ups; rest 30 secs between sets