Workout 131 - Burpees and Rowing

5 Rounds - FOR TIME

20 Burpees

500m Row

General Warm Up

3-5min of Easy Cardio, then…

3 ROUNDS

10 Air Squats

5-10 Push Ups

5-10 Strict Pull Ups or Bodyweight Rows

10 Toes to Bar or V-Ups

:15 - :30 Handstand Hold*

*Use any inversion you are comfortable with. If you can, progress from round to round to finish with a Wall Walk or Handstand Walk at the end of Round 3!

Specific Warm Up

Begin with the Rowing Primer and finish with a ~250m Row at a pretty hot pace. Get that heart rate up!

After that, get your Burpees, or burpee substitutes, ready to go!

Workout of the Day

5 Rounds - FOR TIME

20 Burpees

500m Row

Workout Notes

Oooooh this one is gonna burn! This gives me some very “Week 27” feels with the 500m Rows and the 8 Count Bodybuilders. However, in that workout, the clock stopped at 15min no matter where you ended up. This one is FOR TIME!

Ideally, I’d love to have everyone complete 5 Rounds of two movements. That means that if the 20 burpees is too many for you (it will be for many) bring that number down. Similarly, if the 500m rows are killing you and getting slooooow, bring that number down too! I think a good time to shoot for here would be 2min for the row and 2min for the burpees, which would be a 4min round…. x 5 Rounds… 20min! Oof. Buckle up!

Feel free to change this TASK PRIORITY workout into a TIME PRIORITY workout, but using that 4min rule. For example, you could say “I’m going to set a repeating 4 minute timer. I will start with 20 burpees and then row as far as I can in the rest of the 4min window.” Or, you could do the opposite and start with the row and then do as many burpees as you can in the rest of the 4min window.

Of course, if 20 minutes of continuous working out is beyond your current level or just not in the cards for you today, maybe you shorten this to 3 or 4 rounds instead. As long as you move well and get after it, you’ll have a happy Coach!

Burpee Modifications

The burpee video shows many variations of burpee so I’m hoping most folks will find what they need in there. However, Burpees are just a no-go for many folks with back issues. If that’s you, feel free to switch it up to the 8 Count Body Builder, the Squat Thrust, or something entirely different like Squats or Box Jumps. Just note that if you are going to do Day 5, there are lots of Heavy Squats there too, so don’t overload yourself!

Rowing Modifications

The 500m Row should be a roughly ~2min endeavor. If your 500m row is getting up towards 3min, cut down the distance to hold a faster pace for a shorter time.

If you aren’t rowing, you can sub in: