Warm Up:

3 Rounds

  • 1:00 Row
  • 10 Hanging Shrugs
  • 10 Air Squats
  • 6 Spiderman Steps


With a 30 minute clock...

Death By Rowing Buy In

3, 2, 1, Go...Row 1 Cal.  EMOTM after that add on 1 more Cal (min 2 = 2 Cal, min 3 = 3 Cal, etc)  Row until you cannot complete the amount of Cal required in that min.  At which point, you move on.

Finish the 30 mins with AMRAP of...

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Cal Row

Set a clock to 30 min.  On your machine, make sure you are set to calories and are zeroed out by pressing Menu/Back and Just Row.  Each minute you can clear our your numbers if you wish. 

Record your Death By minutes and number of rounds completed

I'd love to hear how this one went!