This team workout tests your endurance, grip strength, and coordination. One teammate rows while another holds heavy dumbbells in a farmer’s hold, and the third rests. You’ll switch every 250 meters, so transitions need to be quick and smooth. The rower can only accumulate meters while the farmer’s hold is maintained, so communication is key. Manage your grip on the holds and maintain a steady pace on the rower to keep chipping away at the distance together as a team!

Score | Time to complete work.

Row | Fast effort, short distance should allow for us to work at a solid threshold pace. 

Farmers Hold | You should be able to hold the DBs unbroken as a partner rows 250m.

Keeping Heels Down in Rowing

Today’s focus is on keeping the heels down during the drive phase of rowing. Maintaining full foot contact, especially the heels, ensures proper power transfer from your legs to the rower, engaging the posterior chain more effectively. This technique also promotes better posture, balance, and reduces strain on the lower back.

ROW

8000/7200m Ski
500/400 Calorie Echo Bike
20,000/18,000m Bike Erg
8000m Run

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FARMERS HOLD

Reduce Loading
Suitcase Hold

"Chicken Out" 
4 Rounds: 
15/12 Calorie Row 
9 Burpees Over Rower 

200 Meter Farmers Carry 
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3 Rounds: 
15/12 Calorie Bike Erg 
9 Burpees Over Rower 

200 Meter Farmers Carry 

2 Rounds: 
15/12 Calorie Row 
9 Burpees Over Rower 

200 Meter Farmers Carry 

1 Round: 
15/12 Calorie Row 
9 Burpees Over Rower 

Dumbbells: (50/35)'s

Time Cap: 35 Minutes