20 rounds for time of:
21 double-unders
7 burpees
** At 0:00 and 10:00, complete a 500-meter row.
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Stimulus and Strategy:
Today's workout is a higher-volume couplet with rowing intervals built in. Complete 20 rounds as quickly as possible, starting with a 500-meter row, then rowing again at the 10-minute mark. Choose jump rope and burpee options that let you complete most rounds in about a minute or less. The rower is strategically placed to be both annoying and to slow you down, so pick a distance that lets you finish each row in 2:30 or faster. Push the pace from the start and get after it.
Intermediate option / 20 rounds for time of:
10 double-unders
5 burpees
** At 0:00 and 10:00, complete a 500-meter row.
Beginner option / 20 rounds for time of:
15 single-unders
3 burpees
** At 0:00 and 10:00, complete a 300-meter row.