Set 1:
• Focus on sitting up tall on the rower. Athletes should identify their /500m
number and their strokes per minute on the 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)
5 Squat Therapy reps against a wall (start an arms distance away)

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)
5 Squat Therapy reps against a wall (move a few steps closer to the wall)

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)

5 Squat Therapy reps against a wall (move a few steps closer to the wall)

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 Squat Therapy reps against a wall (as close to the wall as possible while maintaining proper squat form)

4 Sets:
:20 Row
Rest :10
:20 Wall Balls (no more than 7 reps)
Rest :10

For Time:
20 Pulls on the Rower
15 Wall Balls (20/14#)
- Row until you accumulate
2000/1600m

Intermediate: 1600/1200m Row 14/10#

Beginner: 1200/900m Row

3 Sets:
30 Russian Twists
20 Alternating Single-Leg
Deadlifts (20/14#)

12min EMOM
Minute 1 | :30 Shoulder Taps in Plank
Minute 2 | :30 Handstand Hold