This is a 20 minute workout.

10x
30sec for distance (all out)
1.30 easy pace rowing

10 x 500m Row
Try to stop the rower as close to 500m as possible. It doesn't matter how fast or slow you row, but once you stop rowing and start the glide, you are not allowed to pull any more. Every meter under or over 500m equals to 10 burpees. For example, if you row 504m, you need to do 40 burpees. Complete the burpees you got after every row and then start a new set.

20 x 250m Row
1 minute rest between sets

Row 7 min + Assaultbike 2 min
Row 6 min + AB 2 min
Row 5 min + AB 2 min
Row 4 min + AB 2 min
Row 3 min + AB 2 min
Row 2 min + AB 2 min

Row 5k PR + 1-3s. Assaultbike is active recovery, so just keep yourself moving super easy pace. Go straight after row to bike, and straight from bike to rower. Score total distance on the rower.

2000m Row
3min Rest
1500m Row
2min Rest
1000m Row
1 min Rest
500m Row

Go 5K pr +5s and the last 30-45s 5K pr -5s on every set.
Try to keep the tempo 27-33 s/m.

4-5 x 2000m Row

Rest 2min btw sets.

10x
50s On / 10s off

10x
40s on / 20s off

10x
30s on / 30s off

10x
20s on / 40s off

15x
20s on / 20s off

2 minutes rest after every set of tens.

4K, 3K, 2K, 1K.
2-3 min rest btw sets. Pace 5K PR +5-10sec.

For time:

500m Row

9 Power cleans 50/35kg
9 Front squats
9 STOH
9 Power snatches

1000m Row

15 Power cleans 40/28kg
15 Front squats
15 STOH
15 Power snatches

1500m Row

21 Power cleans 30/20kg
21 Front squats
21 STOH
21 Power snatches

2000m Row

30min Rowing for distance.