Rowing Resources

• Tabata Times - 2K Race Prep

May 13: Oh Brother

3 rounds:
10 front squats (60% 1RM)
1 rope climb
then...
30 K2E
then...
3 rounds:
15 wallballs 20/14
5 powercleans (same weight as FS)

Time: 12:03 Rx (115#)

May 11: Addition

3 minute rounds
1 minute rest btwn rds.

200m run, max double-unders
200m run, 12 thrusters, max double-unders
200m run, 12 thrusters, 9 box jumps, max double-unders
200m run, 12 thrusters, 9 box jumps, 6 pull-ups, max double-unders
200m run, 12 thrusters, 9 box jumps, 6 pull-ups, 3 HeSPU, max double-unders

Score: 191 modified (singles)

May 10: Triple Play

3 rounds

1min Airdyne
1min KBS
1min Burpees
2mins Rest

Score: 201 Rx

May 9: In and Out

4 RFT:

1 Hill Run
50’ broad jumps
50’ OH plate lunge (25/45)

Time: 14:14 Rx

May 6: Nancy

Five rounds of:

400 meter run

95 pound Overhead squat, 15 reps

Modified: Front Squats

Time: 20:01

May 3: 20/20

For time:

20 wallballs 20/14
40 kbs 50/35
20 wallballs 20/14
40 push-ups
20 wallballs 20/14
40 T2B
20 wallballs 20/14

Rx: 11:08