KB Pyramids (rowed)

For time:

200m row
35 KB swings 25/35
400m row
35 KB swings 25/35
800m row
35 KB swings 25/35
800m row
35 KB swings 25/35
400m row
35 KB swings 25/35
200m row
35 KB swings 25/35

Post time to comments.


Daily Extras - A lot of pulling in this workout. Balance it out by adding 20 pushups after each set of KBs. 


Workout Notes:

No rower? Standard alts. are:

ski squats M/H (1r = 10m)
KB high sumo 35/54 (1r = 10m)

Neither of these are rep-for-rep equivalents, but they're close. 

If you find yourself standing around waiting for a rower for more than a 10-15 sec - you're doing it wrong. Go ahead and hit those alts.

If you really want to see to it that you'll get some rowing time during this workout, try to avoid our HO classes, if you can. The 0545, 0630, 0845 and 5pm workouts are usually slammed. Bottlenecks at the rowers are not uncommon during these times on workouts like this.


Congrats Gelder (Brooke too!) on taking a full hour off your 140 last weekend (2.4 mi swim, 112 mi bike, 26.2 mi run). Strong work! Excited to see you back at it by Tuesday.