Training

8 rounds off 4:00

15/12 cal row
15 thrusters (35/25kg)
150m run

This interval session will tax the legs and your mental capacity to keep going.

The row should be a sprint, the thrusters should be unbroken and get that run done to give yourself maximum rest before the next round begins!

Scaling:
Row – the row will be capped at 40 seconds. If you haven’t hit 15/12 calories by that time in round 1, use however many calories you have rowed as your target.
Thruster – these should be light enough to know you can pick the bar straight up and do 15 unbroken. Reduce the weight accordingly.

Top tip:
Pick the bar up as soon as you get off the rower. The thrusters should be a chance to get your breath back; standing around before you pick it up won’t help. Get those thrusters done and give yourself extra rest at the end of the round instead so you can hit the row hard each time.