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STRUCTURE: Today athletes will complete a 2,000 Meter Row for Time AND take 10 min to establish a 1 rep Max Back Squat. We will plan to run 2 10:00 heats with one group starting on the Row and one starting on the Back Squats

STIMULUS: “2K ROW” is a Sprint

STRATEGY: Athletes should be able to Row at a 2:30 or faster.

SCALING: If it’s challenging for athletes to maintain a 2:30 pace, we can decrease the distance or have them Row as many meters as possible in 10:00.

SCORING: Athletes’ score will be the Time it takes them to finish the workout. Athletes should aim to finish in 7-10 Minutes. The Back Squat will be the heaviest load completed.

Back Squat


2k Row (Time)

Max Effort 2k Row