20 rounds, each round for time, of:

Row, 200/175 m

* Go every 1 min.

Time cap each set: 50 seconds

The stimulus for the row is moderate/high intensity. Athletes should focus on consistent times for each of the 20 rounds (20 minutes). They should get at least 10+ seconds of rest each round. For athletes not hitting this suggested amount of minimum rest, have them decrease the total distance of each round by 25m until they are able to get the required rest.

This will be much harder than it looks and really sets in after the 12th set. Make sure the distance is appropriate for each athlete, and that they stand up after each set for a quick shake off the legs.

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.