"Forget about style; worry about results."
- Bobby Orr

Why do these big guys do so well on the rowing ergometer? Here's your answer: http://www-atm.atm.ox.ac.uk/rowing/weight.html#section4

Complete three rounds of this circuit for time:

Front Squat (45 lb. bar), 50 reps
Pull-ups, 20 reps
Dips, 20 reps


1. Rest only where continuing is physically impossible.
2. If you can't complete the pull-ups or dips in one set break it into several with minimal rest.
3. Squat to a 10" box or platform.