Rowing

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

10 Rounds

• 10 x GHD sit-ups or equivalent
• 3 Dips
• 250m Row

28 Round AMRAP – 40 seconds on 20 seconds rest

• C2 Bike
• Air Runner
• Ski Erg
• Rower

5 rounds for time

• 400m Row / Ski Erg
• 15 Push-ups
• 10 GHD Sit-ups / Toes-To-Bar
• 5 Strict Pull-ups

Knee Strengthing

• Knee Rehab Exercises

8 rds for time

• 300m Row
• 6 deadlifts (185lb / 125lb)
• 12 Box Step-ups (20″)