For time:

50 Row Calories

10 Deadlifts, 185/135 lbs

40 Double Unders

40 Row Calories

10 Deadlifts, 185/135 lbs

40 Double Unders

30 Row Calories

10 Deadlifts, 185/135 lbs

40 Double Unders

20 Row Calories

10 Deadlifts, 185/135 lbs

40 Double Unders

10 Row Calories

10 Deadlifts, 185/135 lbs

40 Double Unders

WORKOUT BRIEF
DESCRIPTION
After each round of rowing, you’ll complete a set of deadlifts and jump rope before moving back to the machine
While the row calories decrease, the deads and double unders remain the same
Men and women have the same prescribed number of calories for the workout
We expect this piece to take around 15-20 minutes to complete
Let’s cap this workout at 25 minutes

DEADLIFTS
Choose a weight that you can complete unbroken for all 5 rounds
DOUBLE UNDERS
Choose a number or variation that can be completed in under 1 minute
ROW
If you’re short on rowers, stagger athletes by 3-4 minutes or have them use another machine listed in modifications

STRATEGY + WOD
GENERAL
The big difference maker in this workout is likely the row
With 150 total calories, a lot of time can be gradually gained or lost here
Move at a strong pace that still allows you to work through ideally unbroken sets on the barbell and jump rope
To put things in perspective, the first two rounds of rowing have 90 of the 150 total calories
That being said, see if you can get slightly outside your comfort zone here, as these rounds have the biggest impact
MODIFICATIONS
DEADLIFTS
15 Double Dumbbell Deadlifts
DOUBLE UNDERS
Reduce Reps
45 Seconds of Practice
60 Single Unders
40 Double Taps
ROW
Equal Calorie Bike or Ski Erg
Calorie Assault or Echo Bike:
35-30-21-15-19
400 Meter Run (For Each)