Level 1
Team Challenge (teams of 3)
3000 meter row
then:
100 Ring Rows
200 Elevated Push Ups
300 Sit Ups
400 Air Squats
then:
3000 meter row
Level 2
Team Challenge (teams of 3)
3000 meter row
then:
100 Pull Ups
200 Elevated Push Ups
300 Sit Ups
400 Goblet Squats (26/18# KB)
then:
3000 meter row
Level 3
Team Challenge (teams of 3)
3000 meter row
then:
100 Pull Ups
200 Push Ups
300 Sit Ups
400 Goblet Squats (35/26# KB)
then:
3000 meter row
Level 4
Team Challenge (teams of 3)
3000 meter row
then:
100 Pull Ups
200 Push Ups
300 Sit Ups
400 Goblet Squats (44/35#)
then:
3000 meter row
Daily Strength
2 minutes of Deadlift.
Move the most weight as possible.
Score = weight x repetitions.
Choose your weight to get the best score possible.
Daily Motivation
Aim small, miss small.
I have been saying this in regards to our 3 minute rowing warm up / daily assessment. What I have realized in the past week and a half while implementing the 3 minute row is that without specific goals we hinder our progression. You can’t hit your goal if you don’t have a target.
The 3 minute row will give you better results in your workouts. Make the most of it. Be awesome.
