Strength/Skill
Every 90 seconds for 6 rounds-weighted pull-ups or any strict variation
(flat-footed, band assisted, ring rows, bar rows, etc)
- Try to pick a set weight and number of reps and maintain consistency across all 6 rounds
- Score total reps
W.O.D
Rowing ladder
Alternating with a partner if needed, otherwise, solo. Try to maintain a consistent pace through the 4-minute interval and then try to pick up your pace and lower your /500m split over the last three intervals.
Row 1 min, rest 1 min
Row 2 min, rest 2 min
Row 3 min, rest 3 min
Row 4 min, rest 4 min
Row 3 min, rest 3 min
Row 2 min, rest 2 min
Row 1 min, done
Record meters and score total meters for the 16 minutes of work.
If done as partners the second partner will get extra rest for the first 3 rounds and less rest for the last 4 rounds due to sharing of the erg.