Rowing (No Measure)

Every 3:00 for 6 sets:

400/500-m row


Every 2:00 x 4 sets:

1-5 muscle-ups

– On the 4th set, perform AMRAP until failure.

All rows in 2:15 or faster.

At least :45 of rest for the first three sets.

Build top end speed: Alternate one “sprint” round with one “slow” round.

Build endurance: Aim to be consistent across all 6 sets and get slightly faster each set.

Score is the total time rowed across all sets, so track the time for each row.


If you are doing Open Gym then there is no need to do the Muscle Up accessory work in class.

Severin (Time)

50 Strict Pull-ups

100 Hand Release Push-ups

Run 5k

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan
To learn more about Severin click here
Stimulus & Goals


7:00 or less on pull-ups.

8:00 or less on push-ups.

Finish the run in 30:00 or less.