5 rounds for time:
18/25-calorie row
25 burpees over the rower
Post times to comments.
Scaling:
Today’s workout is a gut check. Find a pace on both the rower and the burpees you can maintain and keep yourself moving. Going out “hot” on the rower does you no good if your pace slows down your burpees. Most can perform the movements as prescribed, however, consider a combination of reps and calories that allows you to finish a round in 4 minutes or less.
Intermediate option:
5 rounds for time:
15/20-calorie row
20 burpees over the rower
Beginner option:
5 rounds for time:
7/10-calorie row
10 burpees over the rower
Coaching cues:
On the burpees, stay low as you transition from one side of the rower to the next. This will decrease your cycle time.
Resources:
Rowing
Lateral Burpee Over the Rower | CrossFit Movement Demo
November 2024
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Comments on 241115
118 Comments
5 rounds in 24:14 of:
25-calorie row
18 burpees
23:53 RX
M/41/5’9”/195#
Rx. 17:28
M56/150
5 RFT-
25 cal. row
20 regular burpees
19:00
RX 20:54
14:40, 18cals per round
20:34 RX'd
https://youtu.be/fmC3idB288M
My Training on Friday afternoon, December 6.5 Rounds For Time:
20 Calorie Row
15 burpees over the rower
I completed the Workout in 26:36 minutes.
20 calories & 20 burpees
19:57
16:04
M/50-54 👨🏻🦳
Intermediate
3:38; 4:42; 5:13; 5:01; 5:06 > 23:40
Rx : 18'30"
Intermediate option:
5 rounds for time:
15 calorie row
20 burpees over the rower
21:09.02
Rx’d
20:08
17.5 cal assault bike
25 burpees
Time: 21:28
Rx 16’25
Did 3 rounds as I did this and Saturday’s workout on Saturday.
3 rounds at 13:25
Completed, Rx: 17:51; 1,000-ish cals/jour pace on rower; steady burpees; Male/55 y.o./165#
RX 19:07
55 years old
First work out of the year.
18cal, 20 burpee
16:45
M/56y/185cm/85kg
25 ring rows
25 burpees
19:42
5 rounds for time:
20-calorie row
15 burpees over the rower
18:40
19:59
14:24
Calorie ski
Burpee over BB
17:48
5 RFT of 13 cal bike and alternating 25 burpees over DB
Rx 16:39
Rows ~1100
Time 21:25
5 rounds for time
20 cal row
20 normal burpees
16:47 rx
38yo 208lbs
19:41
18 cal assault bike
25 burpee jumpovers. 20lb medicine ball
Thanks for the workout!
beginner 15:00.
19:49
Burpees over bar & Rows on a Bowflex
M 54/205/6’
19:59 as rxd.
Rx 13:53
*All Rows >1200 Cal/hr
Fantastic!
Crushed it as usual!
Nice job!
Rx’d: 21:15
First two rounds were completed 3:35-3:45, fell off precipitously afterward despite best attempts at keeping a good pace.
Didn't fall off too much; that's still a great time!
Solid bro, solid!
Holy shit, that’s fast
Yeah it is!
Flying!
5 rounds
20 cal run on treadmill @5% incline
15 burpees
23:45
368 cal
147 HR
16:02
Intermediate
15:54
Took the scaling notes about pacing to heart. Kept each row to 55-56 seconds, very deliberate on burp speed, and tried to keep rests to the duration of transitions only. Probably could have gone sub-20 Rx, but I felt it prudent to scale today. Pain is a good guide to scaling/subbing/modifying but it sucks having to use it.
Nice work, that’s a really good pace you maintained
Great job; sorry pain is a factor; still got solid work in!
Thanks ya’ll.
Intermediate
5 rounds
20cal row
20 burpees over bar
Time = 17min07sec
16:49, subbed.
20 sumo’s for row
20 regular burpees.
Tried burpee over bar for first 11, but legs were too sore so fell back to regular.
RX Male-16:16 Used a Burpee Facing the Rower vs Lateral. Two foot jump and land.
Great job!
Nice job!
9:40 pp scaled
4 rounds
15 cal row
:30 high bear hold
Male 36y 180cm 89kg
RX’d 16’17”
Great!
5 rounds
25 cal row (about 410-420m, 42-44 strokes)
20 regular burpees
21:07
Just the kind of workout I needed today.
Good stuff Jim!
Great work!
Nice work, especially on those rows!
M47 - 17:21
Great!
M40. 19:25. Swapped in 18 calories on a bike for the 25 rowing calories. Tough stuff!
23:07 RxMy back has been lit since deadlifts last wednesday and this workout did not help. Omg the burn!
Hope this loosens your back up some. There's always hope, right?
Rx-17:32
C2 Rower/damper:8
Super job, Favo.
Very well done Favo!
You smoked this, great job!
Thanks, y'all, trying to get the hang of rowing for cals!
350m row
20 burpees
Fantastic time.
Excellent!
Super fast!
5 round for time of:
- 42 SDHP@kb 20kg
- 25 burpees over the kettlebell
Time: 20’49’’
22:41
20/20 (int)
18:22
5 rounds for time:
10 calorie row
10 step over the rower
15:11
16:40 Rx
Nice!
Great work!
5 rounds:
20 SDHP, 24kg kb
20 burpees
18:42
M- 53/ 5'7 / 220
Intermediate scale
this was brutal
rnd. 1- 3:24. Rnd. 2- 4:14. Rnd. 3- 4:34. Rnd. 4- 4:57. Rnd. 5- 4:23. Tot.- 21:35
Modified
25c row
15 burpees
24:47
20:57 in HR zone 4
18:58
Excellent!
M 41 203# 69”
Rx 19:33
20 cal, 20 burpees: 20:43
Rx concept 2 rower
19:18
RX'd : 17:31
Nicely done!
M50/77kg/179
Rxd 24:14
Rxd
27:11
Rxd at the Y. Concept 2 rower drag 10.
18:28
3:14
3:34
3:59
3:50
3:50
Awesome job!
Even better!
Good job!
Hell yeah
(I think the standard for how straight out bodies have to be a little fuzzy in Burpees over the rower / Burpees over the dumbbell as seen in the open - it should be 180° to keep the trainings consistent and comparable)
Great time!
Yep--fast time. Nice, Patrick.
Nice!
As rx’d concept 2 rower - due to the rower time out a bit of messing about each round setting it back up to 25 calories - 20:15
Intermediate:19:24
Globo wod: sub for rower are 13/20 calories assault or echo bike or 300/350m run, with burpees over a bar, low bench, or dumbbells. If you are using a conventional treadmill for runs use a slight incline
I don't have a functional rower; what's the swap? Air bike or high pulls?
Old standard sub is sdhp with 45lb bar. I sub reps for cals.