Workout of the day
The workout of the day consists of:
4 rounds for time of:
- 1000 meters Row
- 10 Clean and Jerk (115 lb/52 kg)
- 750 meters Row
- 10 Clean and Jerk (115 lb/52 kg)
- 500 meters Row
- 10 Clean and Jerk (115 lb/52 kg)
- 250 meters Row
- 10 Clean and Jerk (115 lb/52 kg)
Scaling
For Beginners:
- Reduce the rowing distance by half.
- Reduce the weight to 75 lb (34 kg) for Clean and Jerk. For Intermediates:
- Reduce the rowing distance to 750/500/250/100 meters.
- Use 95 lb (43 kg) for Clean and Jerk. For RX:
- Complete the workout as prescribed.
No equipment
Without equipment:
- Substitute rowing with 1-minute jumping jacks, 1-minute high knees, 1-minute butt kicks, and 1-minute mountain climbers for each rowing segment.
- Substitute Clean and Jerk with dumbbell or kettlebell clean and press if you have them or do burpees if no weights available.
Warmup
2 rounds of:
- 250 meters light rowing
- 10 air squats
- 10 push-ups
- 30-second plank hold
- 10 ring rows or pull-ups
- Dynamic stretches (leg swings, shoulder circles)
Cooldown
3 rounds of:
- 5 yoga breaths in child’s pose
- 10 slow cat-cow stretches
- 45-second pigeon pose each side
- 1 minute foam rolling quads
- 1 minute foam rolling back
