Objective: To hit EXACTLY 100m on the Concept2 rower.
The individual player tries to row to hit EXACTLY 100m, by rowing continuously (this usually involves rowing to ~80-85 m and letting the fan carry the meters to 100).
The number of meters above or below 100 contribute to the player’s score (eg. if they row 105m, their score is 5, if they row 97m, their score is 3).
Options and Variations
– This can be done with a penalty for every point (eg. a burpee for every meter off).
– Can be done with teams, partners, or as individuals.
– Can switch up the number aiming for (eg. 120m, 143m, etc.)
– All athletes go at the same time, the athlete closest to 100m chooses the movement variation for the penalty and everyone completes the penalty together.
Warm up and prep all movements with load.
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
TC: 20 min
Scale reps as needed
Hand Elevated Push Ups
Clean @.25 Bodyweight
Deadlift @1.25x Bodyweight
Bench Press/ Floor Press @ .75 Bodyweight
Clean @.5 Bodyweight
3 x 10, hold last rep for 10-20 seconds
3 rounds for quality
5 Seated strict TTB
20 Sky touches
30 sec/elbow Side plank