Wednesday, 3/26/25
WOD
Tabata Row (20 rounds)
20-seconds Max Distance Row
10-second Rest
**This 20-round Tabata-style row is a high-intensity interval workout designed to test endurance, and mental grit. Each round consists of 20 seconds of max-effort rowing, followed by a 10-second rest. Maintaining a consistent, high-output pace across all rounds while minimizing falloff is the goal.
Mini-Pump
3 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 Hamstring Ring Curls @ moderate weight – maintain quality
-rest 30 seconds-
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.