On a 25-minute clock, 5 rounds of

• Row for 50 seconds, rest 10 seconds
• Row for 40 seconds, rest 20 seconds
• Row for 30 seconds, rest 30 seconds
• Row for 20 seconds, rest 40 seconds
• Row for 10 seconds, rest 50 seconds

Scaling

There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athlete should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.

Intermediate Option

On a 20-minute clock, 4 rounds of

• Row for 50 seconds, rest 10 seconds
• Row for 40 seconds, rest 20 seconds
• Row for 30 seconds, rest 30 seconds
• Row for 20 seconds, rest 40 seconds
• Row for 10 seconds, rest 50 seconds

Beginner Option

On a 15-minute clock, 3 rounds of

• Row for 50 seconds, rest 10 seconds
• Row for 40 seconds, rest 20 seconds
• Row for 30 seconds, rest 30 seconds
• Row for 20 seconds, rest 40 seconds
• Row for 10 seconds, rest 50 seconds