Workout 441 - Rowing and Burpees

3 ROUNDS - FOR TIME

1000m Row

10 Burpees Over the Rower

10 Reverse Burpees

General Warm Up

3-5min of Cardio, followed by:

3 ROUNDS

10 PVC Deadlifts

10 Light Kettlebell Swings

10 Air Squats

10 Lunges

50 Single Unders or :30 of Jump Rope Ladder Drills

Specific Warm Up

First, practice 3-5 Burpees to make sure they are safe for you today. Then, if you are jumping laterally over something (a rower or something else like a dumbbell or barbell) go ahead and try 3-5 reps of that.

Next, go through the Reverse Burpee video and give them a shot! There are a few ways (some simpler than others) to make these happen, so play with a few reps and see if it’s right for you today.

Lastly, if you are rowing, go through the Rowing Primer and then follow that up with a ~250m row. If you are biking, perform a 1-2min bike, starting at an easy pace and cranking up the intensity every :30 or so. If you are running, perform the Hinshaw Warm Up and then run a quick 200m.

10-20 steps/yards of each movement:

Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)

Workout of the Day

3 ROUNDS - FOR TIME

1000m Row

10 Burpees Over the Rower

10 Reverse Burpees

Workout Notes

Wow this workout looks NASTYYYYY. I love it! This workout is FOR TIME, which means we want to get through it as quickly as possible, but with great technique and safety! The row (or your subsequent cardio) should be pretty long, about ~4:00 per round (gross!) The Burpees over the rower should be performed laterally (side to side) if you choose to hop over something. Lastly, the reverse burpees are just there to mix it up and have fun, so if it’s not happening for you, don’t sweat it! Choose a modification below and make sure you are having a little fun!

Rowing Modifications

As mentioned above, I’m looking for this Row to be something like ~4min per round. If you feel like you can’t row that distance in under 5min, you should either choose a shorter rowing distance or just row as hard as you can for 4min. If you are biking or running, you can use that same guidance. There are cardio equivalents and other movement options found on our Cardio Resources page so use that for help if you are stuck!

Burpee Modifications

Again, this is written to be a sideways hop over the rower, but that’s pretty intense for many folks! You can do a sideways hop over something small, like a dumbbell, or over nothing! If you aren’t down for the hopping, just do a standard burpee. Remember, a slow burpee is still a burpee! If you aren’t down for the full burpee, go for the Squat Thrust instead.

Reverse Burpee Modifications

If nothing in the video is working for you, go with Sit Ups, V-Ups, or even Turkish Get-Ups! The Turkish Get Up is pretty slow, so if you go that route, drop the reps down to 6 (3 per side.)