05/11/2021

BENCHMARK WORKOUT

"DEATH ROW"

EMOM x 20 MINUTES

MIN 1 - 20/15 Cal Row

MIN 2 - 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45

or less.

(Score is Rounds Completed)

FINISHER

3 SETS FOR QUALITY

7 Rower Hamstring Curl

7 Rower Pike-Ups

-Rest as needed b/t Sets-

ADJUSTING

*Reps, Loading, Volume*…

Row -- Adjust Calories to be completed in :50 and repeatable for the workout.

Burpees -- Adjust reps to be completed in :50 and repeatable for the workout.

*Movement Adjustments*...

Row -- Sub for 15/12 Calorie Bike or 200m Run.

Burpees -- Athletes can sub for Up-Downs if they cannot perform a Push-Up. They can sub for Slam Balls if they cannot

perform the Burpee or Up-Down.