Warm up with a 500m row.
Every 2 minutes for 10 minutes
- Minutes 0, 4, 8, 12, 16 – 5 x Strict Press (increase weight per round)
- Minutes 2, 6, 10, 14, 18 – 5 x Dumbell Row per Hand
Do AMRAP in 4 minutes of:
- 500m Row
- Max Reps Toes to Bar
Rest 4 minutes then AMRAP in 4 minutes of:
- 500m Row
- Max Reps Push Press @ 95lbs
Rest 4 minutes then AMRAP in 4 minutes of:
- 500m Row
- Max Reps Pullups
Results: Ended up doing this workout over two days because I was interrupted between the strict presses and the metcon. For the strict presses could only do 3 reps @ 135lbs for the last two rounds. For the metcon did 19 T2B, 20 Push Presses, 18 Pullups.
Note: I have a new rowing machine, not a Concept2, so the 500m times may not be comparable. The best 500m I could manage was 2:06.