FitWit Rowling – Wednesday, March 15 (O4W)


FITWIT ROWLING  (Like bowling, but on a rower;)

200m X 10 frames/rounds (15 min)

Partner up. One partner will be rowing 200m while the other completes 30 KB swings.

The partner that is rowing is going to try to stop rowing at 200m exactly, but for any meters rowed over or under 200 they will keep track of (205= +5 or 195= +5). After the 10 rounds are complete they will add up all of those #’s over and under  and that will be the burpees they complete as a group at the end. We’ll time cap the row at 12min, and everyone will start their burpees if they aren’t done

6 min Pull-ups:

  1. 2 min max pull-ups (unassisted, with band, or jungle gym). This will be a test of our pull-up progress over our 8+ weeks, so we want to test them fresh to see if they can get a PR.


  1. 2 x Flexed Arm Hang Over Bar (hollow body position and control descent – this way you get a negative in there) (max hold)


  1. 2 x hang from bar with shoulders packed in hollow body position – (max hold OR 30 sec – shorter of the 2)


9 min finisher:

EMOM :20 (or 12 KB swings, which ever comes first), :30 exercise, :10 rest

Min 1-4: MB Sit-up (OH b/t legs)

1 min rest

Min 5-8: Plank