AMRAP 6:

10 Alternating Spiderman Stretch
10 Leg Swings (across body) / Leg
10 Good Morning + Jump
20 Double Unders or Single Unders

Set 1:
• Focus on sitting up tall on the rower. Athletes should identify their
/500m number and their strokes per minute on their monitor for this
drill.
• Focus on creating the longest pull possible by squeezing your thighs,
leaning back slightly, and pulling the handle to your chest.
15 Pulls on the rower (Easy pace)

Set 2:
• At a 15-18 Strokes per minute pace, notice your /500m. It should be
a high number, and your stroke rate should be relatively hard to hit
because it’s slower than we would typically go.
• Athletes should try counting to 3-4 as they take the handle back into the
start of the next pull. This will slow the athlete down.
• While maintaining the stroke rate, each athlete should try to decrease
their/500m number by pulling harder and not increasing the stroke rate.
• Consider increasing the damper setting for stronger athletes to add
resistance to each pull.
15 Pulls on the rower (15-18 Strokes per minute pace)

Set 3:
• At an 18-20 Strokes per minute pace, notice your /500m. With the same
effort as the previous set but a slightly faster stroke rate, your pace
should be faster.
15 Pulls on the rower (18-20 Strokes per minute pace)

Set 4:
• At 25 or fewer Strokes per minute pace, notice your /500m. With the
same effort as the previous set but a slightly faster stroke rate, your
pace should be even faster.
15 Pulls on the rower (Below 25 Strokes per minute pace)

5 Rounds For Time:

500/350m Row

- After each row, perform
2 double unders for each
row pull taken to complete
500/350m

Intermediate: 1 double under per stroke

Beginner: 350/200 meter row
2 single per stroke

Accumulate:
2:00 L-Sit Hold
50 V-ups