Rowing warm-up

Set 1: Coach athletes to sit up tall on the rower and a proper rowing sequence of legs, body, arms, arms, body, legs.

15 pulls on the rower (easy pace)

Set 2: At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.

15 pulls on the rower (18-20 strokes-per-minute pace)
10 good mornings + jump

Set 3: At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase.

15 pulls on the rower (22-24 strokes-per-minute pace)
10 air squats

Set 4: At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.

15 pulls on the rower (26-30+ strokes-per-minute pace)
10 jumping air squats

– RX –
AMRAP 12:
10-calorie row
3 thrusters (125/185 lb)
12-calorie row
3 thrusters
14-calorie row
3 thrusters
– Add 2 calories each round until time expires.

– INTERMEDIATE –
AMRAP 12:
8-calorie row
3 thrusters (95/135 lb)
10-calorie row
3 thrusters
12-calorie row
3 thrusters
– Add 2 calories each round until time expires.

– BEGINNER –
AMRAP 12:
6-calorie row
3 thrusters (45/65 lb)
8-calorie row
3-thrusters
10-calorie row
3 thrusters
– Add 2 calories each round until time expires.

1 set:
200-m recovery walk
1:00 couch stretch/leg

AMRAP 12:
10 weighted step-ups (20/30 lb) (20/24 in)
7 double-dumbbell thrusters (35/50 lb)
12 weighted step-ups
7 double-dumbbell thrusters
14 weighted step-ups
7 double-dumbbell thrusters
– Add 2 steps each round until time expires.