Warm Up:

100M Row

Inchworm – 30’

Spiderman lunge 30’

100M row

10 Squat 2 Stands

10 Bow to Bends

100M row

Ankle mobility for 3 min*

* Some ideas for ankle mobility if the athletes are lost…


For Time:

Row 7 Min/Rest 3.5 Min

Row 6 Min/Rest 3 Min

Row 5 Min/Rest 2.5 Min

Row 4 Min/Rest 2 Min

Row 3 Min/Rest 1.5 Min

Row 2 Min/ Rest 1 Min

Row 1 Min


Score = total distance rowed


Lots of rowing!  As you probably noticed, the work to rest ratio is 2:1.  Think of it like a REAL long Tabata…


Assault Bike (but that’s more of a scale up.  But if you can’t row, this is your alternative)

Cool Down:

Banded hamstring stretch – 2 min per side


Roll out back, 3 min


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