Row + Carry Circuit
Long circuit moving between machine or run and loaded work. Good for steady pace, legs, lungs, and grip.
- min
- 62
- blocks
- 3
Should feel steady and repeatable, not frantic. Breathe so you can still talk in short sentences; the last minutes bite but form stays clean.
warmup
2 sets
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Air Bike | 2 min | 2 min 30 s | 3 min |
| Thoracic Rotation | 12 reps | 16 reps | 20 reps |
| Glute Bridge | 12 reps | 15 reps | 20 reps |
| Walking Lunge | 12 reps | 16 reps | 20 reps |
Start easy on the bike until you feel warm, then open hips and upper back. Finish slightly sweaty with calm nose breathing.
conditioning
6 rounds for time (cap 45 min)
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Row (Erg) | 600 m | 800 m | 1000 m |
| Sled Push | 20 m @ 40 kg | 25 m @ 60 kg | 30 m @ 80 kg |
| Farmer's Carry | 40 m @ Two KB/DB, steady and unbroken if possible | 50 m @ Two KB/DB, steady and unbroken if possible | 60 m @ Two KB/DB, steady and unbroken if possible |
| Wall Ball | 12 reps @ 6 kg | 16 reps @ 9 kg | 20 reps @ 9 kg |
Set one smooth rhythm for the whole circuit; use the rower to check it. If you can’t speak in short sentences there, back off a touch.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 4 min | 5 min | 6 min |
| Hip Flexor Stretch | 60 s | 75 s | 90 s |
| Hamstring Stretch | 60 s | 75 s | 90 s |
| Foam Roll | 2 min | 2 min 30 s | 3 min |
Walk easy until breath settles through the nose, then stretch hips and hamstrings without forcing. On the roller, go slow with relaxed exhale on each pass.
2026-09-18