SEP 18

Strength and Endurance // Wednesday - 2024.09.18

Rounds-for-Time Strength Rower

For Time:


  • 500m Row
  • 20 Front Squats (135/95 lbs)
  • 400m Row
  • 15 Push Press (135/95 lbs)
  • 300m Row
  • 10 Deadlifts (225/155 lbs)
  • 200m Row
  • 5 Power Cleans (225/155 lbs)

Barbell: #135 / #95, #225 / #155
Time Cap: 20 Minutes


Notes: This workout combines rowing for endurance with strength movements like front squats, push press, deadlifts, and power cleans. Focus on good form and pacing yourself throughout the workout.