Warm Up -

2 Rounds of ...

  • 100m Row*
  • 10 Plank Hold Shoulder Taps
  • 200m Row*
  • 20 Air Squats
  • 300m Row*
  • 30 Double Unders
  • 200m Row*
  • 20 One-Leg DeadLift (10 each side)
  • 100m Row*
  • 10 Push Ups


* On the second round of your warm up, practice rowing strapless.  Not only will this help with quick transitions on to and off of the machine, its a great way to recognize how much core strength should be engaged during the entirety of the rowing stroke.  Make sure you remind yourself that you are not strapped in as it takes quite a bit of attention to stay on the machine especially if you are used to relying on the straps to keep your connection to the machine.  You may work this technique through the workout as well.  It may save you some transition time.


  • Row 1000m (800m) AFAP
  • EMOTM complete 8 Burpees over the Rower (Regular Burpees)

This workout is intended to be completed within a 15 minute time cap.  Choose the appropriate modifications in distance rowed and in style of burpee.  Set a separate clock for this workout with a way to note the top of each minute.  Use the "Single Distance" workout setting on your monitor.

Feel free to post times to the comments.