Tag Archive: 500m row

3 rounds of:

Row, 500 m

30 Ball Slams

30 Push-ups


Test 1

Back Squat : 1 Rep Max

Record your best Back Squat 1 Rep Max lift.

Only include the heaviest 1 rep, do not include sets prior to it

Test 2


For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups

Test 3

Row 250 meters


Run 400 meters 

This is an all out effort for time. Pick one, and go hard!

About these BTWB tests:

Each Sunday a Fitness Level workout is assigned to complete sometime that week. Each week will be from a different category. Most of them will be pretty short. After 8 weeks you’ll have completed one workout from each category. After 6 months you’ll have completed 3 from each category. They tried to include workouts that were accessible to a lot of athletes without modification.  Keep track of your results, and watch your improvement over time. Most importantly, have fun doing it!

For time:
500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups


3 Rounds:
500m Row
12 BW Deadlifts
21 Box Jumps (20″)


3 Rounds for time of:
500m row
50m Sandbag Carry, 150/100

*Sandbag must be cradled in front of the body, not on the shoulder.


Push Press


4 Rounds for time of:
500m Row
15 Push Press 135/95