FOR TIME
500m Row
45 Box Jumps
1000m Row
30 Box Jumps
1500m Row
15 Box Jumps
2000m Row
General Warm Up
3-5min of Cardio of Choice, then…
3 Rounds
20 Mt. Climbers
Specific Warm Up
If you are rowing, start with the Rowing Primer. If you are swapping that out for running, make sure you hit the Hinshaw Warm Up!
After your cardio of choice is heated up, do 3 sets of 5 Box Jumps, progressing your box a little higher each time, if possible. Make sure whatever box jumps you are attempting are VERY comfortable, because once your legs are tired from the rowing, you will need to make sure you are confident in your box jumps!
Workout of the Day
FOR TIME
500m Row
45 Box Jumps
1000m Row
30 Box Jumps
1500m Row
15 Box Jumps
2000m Row
Workout Notes
Oooooh this is gonna be a spicy one! That’s a lot of rowing… This workout is pretty clear cut. The rowing starts short and gets longer, the box jumps start with a lot and end with a few. Go!
Pacing on this workout will be tricky, so just keep moving! See the movement modifications for some ideas of how to make this workout fit your level!
Rowing Modifications
Ok this is the hard part to modify, for sure! If you aren’t rowing, use our Cardio Options Page to find equivalents on another form of cardio. If you aren’t sure what distances you should use or just know you are going to use odd forms of cardio instead, use the following breakdown to make your choices:
500m Row = 2min
1000m Row = 4min
1500m Row = 6min
2000m Row = 8min
If you are using odd cardio pieces, there are many ways to make this work. One example of this could be:
500m Row =
1 ROUND
:30 Jump Rope
:30 Squat Thrusts
:30 Plank
1000m Row =
2 ROUNDS
:30 Jump Rope
:30 Squat Thrusts
:30 Mountain Climbers
:30 Plank
Then of course you would do 3 rounds, and finally 4 rounds to end the workout. Just one way to do it. Be as creative as you want!
Optional Accessory Work
Spend 10min working on your Handstands / Inversions!
Cool Down
1-2min of Pigeon / Figure 4 on Each Leg
1-2min of Samson Stretch on Each Leg
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