Something for everyone: rowing for the taller athletes and burpees for the shorter athletes. This week’s workout will be a little longer, possibly 15-20 minutes in duration. Stronger rowers and/or burpee’ers will push the pace at the 12-13 minute mark this week. Our goal on the rower is to be done in 1:30-2:00 and the burpees in 1:00-2:00, trying to hold on to 3-5 minutes per round. This is a burpee workout so pace yourself on the rower accordingly.
The burpee-over-rower begins at the bottom with chest & thighs contacting the ground and finishes at the top after a 2-foot takeoff over the rower rail. You may jump laterally over the rower or turn and jump forward. Be safe and push the rower seat all the way forward before you begin your burpees.
Adaptations / Modifications / Scales
Reduce the calories on the rower to finish in approximately 2 minutes each round. If needed, simply row for maximum calories for 2 minutes and then transition to burpees.
No rower? Sub a 400 m run each round or a 20/15 calorie fan bike instead.
Scale the repetitions each round if needed. Even 10 burpees-over-rower will be a challenge after so much rowing.
The jump over the rower is higher than a traditional burpee-over-bar, so modify the height if needed or consider stepping over.
If needed, reduce the range of motion of the burpee to a plank or elevated surface.