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Rowing Upstream


Rowing Upstream

We end the week with some front squatting for strength and some rowing and upper body work for the metcon. As always with the front squat, keep your elbows high and use them to drive out of the bottom of your squat. Keep your core tight as the weight will want to pull you forward.

In the metcon, start with a lower damper setting and increase it each round. Make sure you drive your elbows back, not out, during the pushups. And no help from your arms today on the sit-ups 🙂


Front Squat: 5×5 @ 70%


For Time:
1000m Row (damper setting 2/3)
50 Pushups
50 Abmat Situps
750m Row (damper setting 4/5)
40 Pushups
40 Abmat Situps
500m Row (damper setting 6/7)
30 Pushups
30 Abmat Situps
250m Row (damper setting 8/9)
20 Pushups
20 Abmat Situps
100m Row (damper setting 10)
10 Pushups
10 Abmat Situps

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