For TimeIntermediateDaily~12 min
Row & Double-Under
Partner
5 rounds for time of:
250-mrow (sub-45 seconds)50double-unders (unbroken)
Redo any segment that fails the time/unbroken standard before moving to next movement.
Time Cap: 20 min
Equipment
Jump RopeRowing Machine
Workout Details
- Stimulus
- Moderate-intensity cardio couplet with strict quality standards. Sub-45s pace on each row is approximately 1:30/500m split. Unbroken double-unders require consistent rhythm and recovery under fatigue. Expect frequent restarts early rounds if unfamiliar with standards. Goal is smooth, repeatable execution across all 5 rounds.
- Score Type
- Time
- Rep Scheme
- Couplet