For time:
800/1,000-meter row
21 overhead squats
600/750-meter row
15 overhead squats
400/500-meter row
9 overhead squats
200/250-meter row
♀ 95 lb
♂ 135 lb
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Scaling:
Today’s workout pairs a weightlifting element with a monostructural element. The row distances are short enough that they deserve to be pushed and not paced. The loading of the overhead squat sits on the light-to-moderate side. The barbell should be taken from the floor and the weight you choose should allow you to complete your reps in 2 sets or less. The goal is less looking at the bar and more moving it. The final row should be an all-out sprint!
Intermediate option:
For time:
800/1,000-meter row
21 overhead squats
600/750-meter row
15 overhead squats
400/500-meter row
9 overhead squats
200/250-meter row
♀ 65 lb
♂ 95 lb
Beginner option:
For time:
400/500-meter row
15 overhead squats
300/400-meter row
12 overhead squats
200/300-meter row
9 overhead squats
100/200-meter row
♀ 35 lb
♂ 45 lb
Coaching cues:
To increase your stroke rate, perform a big, strong drive and pull. On the return, get the hands away from the body, lean in toward your toes, and use your legs to pull your body back into the catch position.
Resources:
Rowing Technique Tips
The Overhead Squat
From the Archives: Rowing Technique
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