4 sets
:20 burpees
– Rest :10
:20 Russian twists
– Rest :10

Set 1:

Focus on sitting up tall on the rower. Athletes should identify their split time (per 500-m pace) as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)

Set 2:

At an 18-20 strokes-per-minute pace, your split time (per 500-m pace) should be a lower number.
15 pulls on the rower (18-20 strokes per minute)

Set 3:

At a 22-24 strokes-per-minute pace, notice that your split time (per 500-m pace) — with the same effort as the previous set but a faster stroke rate — should be faster.
15 pulls on the rower (22-24 strokes per minute)

Set 4:

At a 26-30+ strokes-per-minute pace, notice your split time (per 500-m pace) — with the same effort as the previous set but a faster stroke rate — should be even faster.
15 pulls on the rower (26-30+ strokes per minute)

Max Effort 5k Row

5k Row

For time:
10 sets:
500-m row
– Partners alternate sets. Each partner will complete 5 of the 10 sets.

Level 1: 35/26
RX: 53/35
RX+ 70/53