Warm-Up
General (7:00): 3:00 Easy Row, building the pace each minute Then 2 Rounds: 10 Air Squats 10 Glute Bridges 8 Inchworms 10 Hollow Rocks Specific (12:00): Row technique, 10 strokes each: Arms Only → Arms + Body → Half Slide → Full Stroke Then 250 m Row at the pace you plan to hold for all 4 rounds (steady, not a sprint) 2 Rounds: 6 Bodyweight Alternating Lunges 10 Sit-Ups, full range of motion Build the lunge load: 10 Front-Rack Lunges with light dumbbells (~10 lb) 10 Front-Rack Lunges at your chosen workout weight Then 1 Round at workout pace: 150 m Row 8 Front-Rack Lunges 8 Sit-Ups Self-check: if the 10 lunges at Rx weight kept your chest tall and the dumbbells stable on your shoulders, and your 250 m pace felt like something you could repeat 4 times, go Rx. If your torso folded forward or the row pace felt like a grind, take the scaled version.
Coach's note: Primes the quads, glutes and upper back for 80 front-rack lunges, the hip flexors and abs for 80 sit-ups, and the lats and legs for 2,000 m of rowing. Pick Rx only if the 10 Rx-weight lunges stayed tall and the 250 m pace felt repeatable four times.
Deep Water
4 Rounds for Time:500 m Row20 Dumbbell Front-Rack Lunges (35/25 lb)20 Sit-Ups Lunges alternate legs; count total reps.
Coach's note
- Stimulus
- Sustained aerobic power: four even rounds, about 16-19 min. Hard but repeatable, not a sprint. If you redline the first row, your legs will fall apart on the lunges by round 3.
- Muscles
- Quads and glutes get hit twice per round: row, then lunges. Shoulders and upper back hold the rack, then abs and hip flexors finish on the sit-ups.
- Strategy
- Row at the 250 m pace you rehearsed, same split every round. Lunges 10-10 with a 5-second shake-out in the middle. Sit-ups 10-10. Move to the next piece within 10 seconds.
- Scaling
- Target 14-17 min. Scaled is 400 m row, 20/10 lb lunges, same 20 sit-ups. If your legs fade, keep all 20 lunge reps and go lighter or bodyweight rather than cutting reps.
Cool-Down
3:00 Easy Walk or Light Bike Log your score. Then: 1:00 Couch Stretch (each side) 1:00 Foam Roll Quads (each leg) 1:00 Pigeon Stretch (each side) 1:00 Lat Stretch on the Rig or Rower Handle (each side) 1:00 Upper Trap and Neck Stretch (each side) 1:00 Child's Pose
Coach's note: Quads, glutes and hip flexors took the lunges and sit-ups; the couch stretch, quad roll and pigeon target those. The lats and traps carried the rowing and the front-rack hold, so the lat and trap stretches release them, and child's pose eases the lower back after 80 sit-ups.
Share this challenge
https://fitclash.app/s/_hIoOyfTnk