Context: Practice – Make sure you understand good rowing form and pacing
Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) shoulder press for one rep or perform 5 reps on the minute for 5 minutes at 50-60%.
Metabolic Conditioning: “Canteen Medals”
In 20 minutes
Row (Health: 800m/900m, Athletic: 900m/1000m, Performance: 1000m/1100m)
Then max rounds in the remaining time:
10 power cleans (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/115#) or DBs (20lb, 35lb*, 50lb)
5 shoulder press (same)
10 knees-to-elbows (Health: 20 sit ups)
Scaling Guide: 5 – 8 rounds, about 4 minutes for the row, then 2:00 per round after. Scale Up: 85/135
Coaching Tips: Pace for a fast score on the row but save some energy for the first set of power cleans. Try to do the first round of barbell movements unbroken. Make sure the knees touch the elbows for the knees-to-elbow. Break these up to save the grip for later rounds and so you can go faster on the other movements. Be careful to keep the back flat on the power cleans for the entire workout!