10/10 Piston (see-saw) KB bent over rows
"x" pull-ups (see Levels below)
Set the rower intervals to 500m row with 1 minute rest
The bent over rows and pull-ups must be completed in that one minute window
Each rowing interval is to be performed 5 seconds apart from one another
No rowing interval time can be repeated during the exercise
You can start with harder intervals and taper down
Set 1- 1:50, Set 2- 1:55...Set 10- 2:35
Level 1: Rowing interval starts at 1:50, 30lb KBs, 1 Pull-Up
Level 2: Rowing interval starts at 1:40, 55lb KBs, 3 Pull-Ups
Level 3: Rowing interval starts at 1:30, 70lb KBs, 5 Pull-Ups
Lifting heavy things over and over!
Mix up your interval training with these fantastic WODs.