For TimeAdvanced~22 min
Heather
Partner
3 rounds for time of:
550-mrow12deadlifts (225/155 lb)21ring dips
Equipment
BarbellRingsrower
Workout Details
- Stimulus
- Classic Girl-style triplet pairing rowing with heavy barbell and gymnastics. The 225/155 lb deadlift at 12 reps per round is significant load volume — a total of 36 reps. Ring dips require both strength and shoulder stability; 21 per round (63 total) will fatigue the triceps and chest, making subsequent deadlift sets harder. The 550-m row serves as both cardio and active recovery. Expect 18-28 minutes for athletes with solid ring dip capacity.
- Score Type
- Time
- Rep Scheme
- Triplet