WOD = 5 rounds for time of: -1 sub-0:45 250-m row -50 unbroken double-unders If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.
Scaling If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to start unbroken double-unders WITHOUT THE ROPE for the first few rounds, then use the rope for the last one or two rounds whether unbroken or not. If you can only get 10 or so, then reduce the number of double-unders in the last few rounds.
Intermediate Option 5 rounds for time of: -1 sub-0:48 250-m row -50 unbroken double-unders without the rope If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.
Beginner Option 3 rounds for time of: -1 sub-0:55 250-m row -50 unbroken double-unders without the rope If the row takes longer than 55 seconds, redo it before moving back to the other exercise.