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


* Strapless Rowing


  • Row 1000m (800m) AFAP
  • EMOTM complete 8 Burpees over the Rower (R egular 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.