Andy combines 3000m Rowing with 150 Burpees – a tough combination!

Your Score is the time on the clock when the last set of Burpees are complete.

Tips and Strategy: On the Rower, try to find a speed that you are able to maintain throughout the 1,000m, 800m and 600m distances. For the 400m and 200m distances, try to increase your rowing speed.

Your Burpees are the key to this workout, try to avoid the “red zone” and plan your rest by doing sets of 5 or 10 reps.

The time cap for Andy is 40 minutes.

Scaling Options: You can scale Andy by decreasing all reps and distances by half.