3 rounds for time of:
600/750-meter row
50 AbMat sit-ups
25 box jump-overs
♀ 24-inch box
♂ 30-inch box
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Stimulus and Strategy:
Today's workout is a longer conditioning effort, and there is no reason to stop moving. Aim to perform each row in 3:30 or faster. Complete each round of sit-ups and box jump-overs in under 2 minutes.
As a safety precaution, we recommend stepping down from the box; jump down at your own risk.
Intermediate option:
3 rounds for time of:
500/600-meter row
40 AbMat sit-ups
25 box jump-overs
♀ 20-inch box
♂ 24-inch box
Beginner option:
3 rounds for time of:
300/400-meter row
20 AbMat sit-ups
15 box step-overs
♀ 12-inch box
♂ 16-inch box
Resources:
Rowing
The AbMat Sit-Up
Box Jump-Over Variations
The Box Step-Over
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Comments on 260826
43 Comments
34:36.41
Intermediate
25 AbMat sit ups
25 box step ups (20in)
24:08
19:15
Intermediate
34:16
scaled row to sumo deadlift high pulls 40 reps
95lbs
750-meter row
50 sit-ups
25 jump squats
23:04
14:23
8 in. Jump over
22 cal bike
25 hollow rocks (no thnx on ass rash)
25 20" box jump over
19:30
3RFT
The very rare Rx
22:31
750m row
50 ab mat sit ups
25 box jumps @ 30”
Round times
R1 | 07:22 |
R2 | 07:31 | +9 s
R3 | 07:38 | +7 s
Ø 07:30
24:45
Intermediate with regular 20 inch box jumps due to space
Completed in 10:58
500 m row
40 sit-ups
18” box jump over
3 rounds
600 m ow
40 sit-ups
25 jump over 24” box
36 Cal Echo (no ERG)
RX Sit-ups & Box Jumps
20:30
2 rounds
-2:5’ row
-40 GHD’s
-20 box jumps (24”)
18:02
3 Rnds
400 meter row
20 ab mat sit-ups
15 box 20”
3 Rnds
300 meter row
20 ab mat sit-ups
15 box stepups 12”
RX 24:02
no box > jump over
Intermediate 21:52
20” box jumps
2 rounds only 😅
Intermediate
18:46
20'' box jump overs
c2 bike
3 rounds for time of: about 20 min
600/750-meter row, about 3 min each
50 AbMat sit-ups, about 2 min each
25 box jump-overs @61 cm, about 2 min each
17:34/3r
600 m row
50 set ups
25 box jump-overs
3 rounds for time of:
300/400-meter row
20 AbMat sit-ups
15 box step-overs
WoD revision. 2250 m row, 150 sit ups, 75 box step overs 20” (inseam 28”, 30” box 👎, jump up is more dangerous than jump down). Planned time: 30:00. with rest as needed to manage HR and fatigue.