Tuesday Workout: Row Sprint Intervals

Warmup WOD (for quality reps): 

3 Rounds

  • 10 to 15 Strict Ring Dips or 15 to 20 Pushups (scale to knee)
  • 10 to 15 Strict Ring Rows (adjust angle as necessary, but prioritize full range of motion)

WOD

Level 2

4 Rounds

For 90 Seconds:

  • 10 Push Press (135 / 95)
  • Row Calories in Remaining Time
  • Then, rest 90 Seconds

Level 1

4 Rounds

For 90 Seconds:

  • 7 Push Press (65/35)
  • Row Calories in Remaining Time
  • Then, rest 90 Seconds

Score is total calories rowed.

Buy Out

4 Minutes of Plank Hold or Plank Hold Attempts

5 thoughts on “Tuesday Workout: Row Sprint Intervals

  1. 85# 58 calories on the rower

  2. 85#; 69cal

  3. 85#, 55 calories

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