The Low Down:

Total Volume: 3,000m Row + 150 Burpees

Score: Time on the clock when your final set of burpees is completed.

💡 Tips & Strategy

• Row Pacing: Find a speed you can maintain through the 1,000m, 800m, and 600m efforts — save the push for the final 400m and 200m.

• Burpee Management: Don’t redline too early. Break your burpees into sets of 5 or 10 with controlled breathing.

• Mental Focus: This is as much a mindset workout as it is a physical one — keep your rhythm, stay composed, and finish strong.

Scaling Option:
Reduce all rowing distances and burpee reps by 50% if needed (1,500m total row + 75 burpees).