7/13/15 “Rowing Baseline”


Mobility: Hip Mobility


Skill Practice Warm Up: Spend 10 minutes working on a weakness. Choose one – Overhead Squats, Double Unders, or Pull Ups


Strength: Power Clean 3 – 3 – 3 – 3 – 3 (5 Sets of 3 Reps “Strong Effort” – Increasing Load Each Round).


Metabolic Conditioning: Rowing Baselines

500m Row for Time

1 Minute Rest

1000m Row for Time

Each Scored as two different workouts.

*Women’s “As Prescribed” Performance weights and reps (Rx)

Scaling Guide: 500m 1:30 – 2:30 minutes. 1000m 3:30 – 7:00 minutes

Log your results online by clicking here.

Compare to: New Workout!

*Women’s “As Prescribed” weights and reps (Rx)


Optional ‘Cash Out’: 5 Rounds of ‘Cindy’

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