For time:
1,600/2,000-meter row
Every 90 seconds, including the start, perform 3 wall walks until you complete the row.
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Stimulus and Strategy:
Today’s workout is a single distance on the rower. However, every 90 seconds, including at the start, you have to perform a task: wall walks. Continue this until the distance on the rower is completed. This effort should take 15 minutes or less to complete. With every precious second, push the pace on the rower. Choose a movement for the wall walks that allows you to finish your reps in 30 seconds or less.
Scaling:
Reduce the distance on the rower. Reduce the reps of the wall walks.
To reduce the complexity of the wall walks, shorten the range of motion. Consider taking only 2-3 steps toward the wall and returning to the start.
In case of injury or limitation, perform 3,500/5,000 meters on the Echo bike or run 1,600 meters. For the wall walks, perform an inchworm, plus a push-up from the knees.
Intermediate option:
For time:
1,600/2,000-meter row
Every 90 seconds, including the start, perform 2 wall walks until you complete the row.
Beginner option:
For time:
800/1,000-meter row
Every 90 seconds, including the start, perform 2 inchworms + a push-up from the knees until you complete the row.
Coaching cues:
To increase your stroke rate on the rower, think about getting your hands away from your body in the return and using your feet to pull your body in quicker to the catch position.
Resources:
Rowing Technique Tips
The Wall Walk
Inchworm + Push-Up From the Knees
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