Open Gym

ROW Strong Circuit

Sometimes motivation comes in the form of burpees (or the push to avoid more burpees). This workout is all about YOU vs YOU. It takes mental toughness to finish the last row interval as strong as your first. I believe in you!

ROW STRONG WORKOUT

How many calories can you row in a minute?

  • Three moves per round. 

  • One min each move. 

  • One min rest between moves.

  • Four rounds total. 

  • Burpee finisher at the end of each round based on calories from your row interval. See chart at bottom of post.


Round 1 

One min row for calories

TRX balance lunge Right

Wall balls

Finisher: burpees based on calories*

Round 2

One min row for calories

TRX balance lunge Left

Wall balls

Finisher: burpees based on calories*

Round 3

One min row for calories

TRX push up knee tuck

Medicine ball lunge side toss Right

Finisher: burpees based on calories*

Round 4

One min row for calories

TRX push up knee tuck opposite elbow

Medicine ball lunge side toss Left

Finisher: burpees based on calories*

*Burpee finisher chart (women):

13 calories or less = 15 burpees

14-16 calories = 10 burpees

17+ calories = 5 burpees

*Burpee finisher chart (men):

16 calories or less = 15 burpees

17-19 calories = 10 burpees

20+ calories = 5 burpees

Total time: 24 min
Exertion level: 9/10
Workout type: Anaerobic Threshold Conditioning & Strength

TRAINING PURPOSE:

This style of workout builds your mental toughness just as much as your physical conditioning. The last Row interval is mind over matter to meet or beat your calorie benchmark from earlier rounds. When we’re tired at the end of a race, it takes mental push to keep intensity high. When life gets tough, and you have to dig deep for strength, you know it’s there because you built it up here.

NOTES:

My rowing coach Nicky tells me I should get one calorie per pull on the erg. Sometimes, I get it. Most of the time it takes me two pulls (#goals). The highest calorie I scored was 17 for 60 seconds. Let me know how you do!

MANTRA:

It’s not supposed to be easy.