I often scour CrossFit box websites to find good workouts, but rarely do I read about a workout another gym did and think to myself, oooh, I’ve gotta tackle that one. It’s usually tough workouts I wouldn’t program for myself, or creative combos I hadn’t thought of. Basically, I’m not emailing myself 21-15-9 workouts.
Programming for myself is fun, but it also gets old, so it’s nice to take on other people’s WODs. I’ve had this one saved for a few weeks, and decided to try it out and then, if it worked well, inflict it on my BlissFits Boot Campers … the row KILLED me, so naturally I had my boot campers do this workout too! I don’t have access to rowers, so they ran in the parking garage, as it was snowing outside, counting how many parking garage ramps they could run in a minute (avg? 4).
You will complete the following sequence three times. Your score is total meters rowed.
- One minute to complete 20 air squats
- One minute row for max distance in meters
- One minute to complete 15 push-ups
- One minute row for max distance meters
- One minute to complete 10 burpees
- One minute row for max distance in meters
The sooner you finish the prescribed work, the more rest you get before you hit the rower. There is no rest period between sequences.
I hate rowing. I’ve got to get better at rowing, and the only way to do that is … to row.