Reference Links
Workout 1: Burpee Sprint
You have six minutes to row 1,000 meters then do as many burpees as possible.
| Date 2 | Date 2 | |
| 1,000m row time | ||
| Burpees completed |
Workout 2: 250m intervals
Row 250 meters
Rest 1 minute
Total duration: 20 minutes
Note: This interval workout has a 1:1 work-to-rest ratio. The rowing should be completed in less than a minute. Rest one minute, then repeat for a total of 10 rounds.
Workout 3: KBs and Sit-ups
Row for 30 calories
30 Russian kettlebell swings
30 AbMat situps
Perform row, kettlebell swings, and situps. Rest one minute. Repeat for 4 rounds.
Workout 4: Push-ups
Directions: Do push-ups immediately after the row. Rest as needed between rowing sessions.
Row 1,000 meters
20 hand-release push-ups
Row 750 meters
30 hand-release push-ups
Row 500 meters
40 hand-release push-ups
Row 250 meters
50 hand-release push-ups
| Date 1 | Date 2 | |
| Completion Time | TBD | TBD |
Workout 5: Squats, KBs, sit-ups, push-ups, burpees
50 air squats
25-calorie row
40 Russian kettlebell swings
20-calorie row
30 situps
15-calorie row
20 pushups
10-calorie row
10 burpees
| Date 1 | Date 2 | |
| Completion Time | TBD | TBD |