Rowing

Cardio Round-Up to 400 Reps Each

Work for 45 seconds with 15 seconds rest for transition

• Assault Bike Cals
• Ski Erg Cals
• C2 Rower Cals
• Sit-ups

Eliminate the element when 400 reps is reached. The station becomes rest.

The goal is 26 rounds (26 minutes) or under

Adjust elements as needed: 1 element/athlete.

Partner – Alt E90S Until You Reach 5000m on Rower

• Partner 1
  • Max Row
• Partner 2
  • 9 Deadlift (115/75)
  • 6 Hang Cleans
  • 3 Push Press
  • rest
• Switch at the end of 90 seconds.

Tabata (4min of 20sec on and 10 sec rest)

• Alt 1 arm Superman Holds

23 min AMRAP

• 22 Cal Row
• 13 KB Swings (63/40)
• 9 Box Jumps / Step-ups

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  
  
• What is an AMRAP or EMOM?
  

Bored? Here are a few articles for you.

6 rounds For Time

• 250m Row
• 15 Sit-ups
• 10 KB Snatches (5 each arm) (35/25)

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Bored? Here are a few articles for you.

Cardio Roundup
30min EMOM :45 on :20 off

• Air Runners
• C2 Bike
• C2 Ski Erg
• C2 Rower

Resources and Guides

• A Warm-Up for All Workouts
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Every 4 minutes for 4 rounds

• 15 Toes-to-Bar
• 10 Push-ups
• 5 power cleans (135 / 95)

Every 4 minutes for 3 rounds

• 500m row
• 50m Ball Carry

Every 3 minute for 30 minutes

• 5 Dips or 10 Push-ups
• 1 Heavy ball to Shoulder (150/80) or Heavish Power Clean
• Max Distance on your Erg of Choice

For Time:
4 rounds of:

• 12 Cal Ski-Erg
• 9 Toes-to-Bar
• 6 Devil Presses

Into 5 Rounds of:

• 200m Row
• 10 Push-ups

30 min – Every 5 min Switch

• Air Runner
• Row
• C2 Bike

15 Push-ups and 5 Dips Before Each Round

For Time

• 3000m Row
• 6000m C2 Bike