Level 1

Team Workout

16 minutes (For total Distance)

Partner 1 rows 400 meters

while…

Partner 2 completes 10 weighted Ab Mat Sit Ups, 10# Slam Ball

As soon as Partner 1 has completed 400 meters then Partner 2 will start rowing.

*2,400 total meter

Level 2

Team Workout

16 minutes (For total Distance)

Partner 1 rows 400 meters

while…

Partner 2 completes 10 weighted Ab Mat Sit Ups, 10#

As soon as Partner 1 has completed 400 meters then Partner 2 will start rowing.

*2,800 total meters

Level 3

Team Workout

16 minutes (For total Distance)

Partner 1 rows 400 meters

while…

Partner 2 completes 10 weighted Ab Mat Sit Ups, 20/10# Slam Ball

As soon as Partner 1 has completed 400 meters then Partner 2 will start rowing.

*3,200 total meters

Level 4 Rx

Team Workout

16 minutes (For total Distance)

Partner 1 rows 400 meters

while…

Partner 2 completes 10 weighted Ab Mat Sit Ups, 20/10# Slam Ball

As soon as Partner 1 has completed 400 meters then Partner 2 will start rowing.

*4,000 total meters

Motivation

There is no end to our pursuit of being physically and mentally healthy.  There are different stages and goals we can reach but neither can be simply accomplished.  Once you you stop working on either you will be in a state of decline.  I believe both mental and physical health are so interwoven that you can’t have one without the other.  We need to focus in improving both.  As we improve one, we improve the other, and as we neglect one, we neglect the other.  We must constantly strive to improve, and keep our place within our environment.  How we make others feel greatly effects our own personal feelings.  We must believe we have influence on our situation.  That we can make a big difference in the world by our small choices.  We can be awesome if we allow ourselves to.  Stop holding yourself back. Allow yourself to be strong. Allow yourself to be happy.

Strength

Day 1

Strategy

The purpose of this workout is to work on high intensity rowing intervals. This will be done with a teammate. You are trying to row as many meters as possible in 16 minutes. You will each row 400 meter intervals. While one is rowing the other must complete 10 weighted ab mat sit ups then rest until the person rowing is done. Continue to rotate until the 16 minutes is complete. The goal is to have each person row 4 times. Motivate and encourage one another. Have fun.

Get more Awesome: Max Effort Push Ups (tempo x2x2)  Hold the top position for two seconds and hold the bottom position for 2 seconds for each repetition.