Workout #7

This workout can be done as a relay in teams of three. Team members begin all three activities in the round, and when the rower completes the 250m piece he or she then tags the next person and everyone switches. Do not move on to the next round until everyone has done every exercise on the current round. On Round 3, team members switch once the runner has completed the run.

This workout can also be done by individuals, just do the non-cardio activities (push-ups, frog jumps, etc.) for one minute.

Do the three-round circuit twice (for a total of 6 rounds) … unless you challenge the coach, in which case it’s three circuits, for a total of 9 rounds.

Warm up with 850m jog + stretch

Round 1

  • Row 250m
  • push-ups
  • shuttle run

Round 2

  • Row 250m
  • walking lunges (50 yards)
  • frog jumps

Round 3

  • Row 250m (at least)
  • crunches
  • Run 450m

Finisher: 5 tire flips