This week’s rowing challenge
ROWING WORKOUT #3
Row 500 meters, 30 Burpees over the rower, Row 1500 meter
Set interval 1 for 500 meters and the “rest” interval at 2 minute.
Set interval 2 for 1500 meters, the rest time does not matter for this interval.
A 2 Minute interval countdown will start after the 500 meters and you must finish the 30 burpees over the rower before you start the 1500 meters.
- Example 1 – If the burpees take you 2:30 it means your 1500 meters will have started with 30 seconds on the clock.
- Example 2 – If the burpees take you 1:30 it means you have 30 seconds of rest before the 1500 meters.
What’s a Burpee over the Rower, you ask? A burpee over the rower starts when your chest and thighs touch the ground. One rep is complete when you jump or step over the rower and both feet touch the ground. Both feet have to touch the ground before you get horizontal (For example you cannot dive over the rower and have your hands or chest touch the ground before your feet do.)
SCORE 3A: 500 meter + 30 burpees over the rower for time
SCORE 3B: 500 meter + 1500 meter time*
*for 3B, if Burpees take longer than 2 mins, the additional time is factored into 1500.
You will need a stopwatch for this workout. Start it right before you start the 500m row and stop it right after your 30th burpee over the rower.