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              <span class="initials">NOV 6</span>
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              <a data-turbo-action="advance" class="post-title" href="/rowing-redemption-2025-11-06">Rowing Redemption // Thursday - 2025.11.06</a>
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              <a href="/workout_structures/tabata">Tabata</a>
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              <a href="/movement_types/skill">Skill</a>
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              <a href="/equipment/rower">Rower</a>
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  <p><strong>Tabata:</strong></p><br><ul>
<li>8 rounds of 20 seconds work, 10 seconds rest</li>
<li>1 minute rest between movements</li>
</ul><br><p><strong>Skill:</strong></p><br><ul>
<li>8 rounds:<br><ul>
<li>20 seconds max effort rowing</li>
<li>10 seconds rest</li>
</ul></li>
</ul><br><p><strong>Instructions:</strong><br>
- For the Tabata portion, alternate between the following movements:<br>
  - Air Squats<br>
  - Push-ups<br>
  - Sit-ups<br>
  - Burpees</p><br><ul>
<li><p>For the Skill portion, focus on maintaining a consistent pace and technique on the rower during the 20 seconds of work.</p></li>
<li><p>Score is total reps completed for each movement in the Tabata portion.</p></li>
</ul>
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