Name: Playbook - Sarah Herse - Keep The Pace (30 minute Rower & DB WOD)
Uploaded: 2024-03-20T21:08:55.599Z
Duration: 30 min
Description: Keep The Pace (30 minute Rower & DB WOD)

For this workout, you will have 90 seconds to complete the amount of work at that one station - if you finish before 90 seconds is up, rest the remainder of that time, then move on to the next station. You will repeat the entire thing 5 times*

Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 23/18 Calorie Row (or bike)
Station 2 – 20 Burpees
Station 3 – 200 Meter Run (or row)
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (switch arms halfway through)
*Women try for 15-35# DB’s
*Men try for 25-50# DB’s

Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 23/18 Calorie Row (or bike)
Station 2 – 20 Burpees
Station 3 – 200 Meter Run (or row)
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (switch arms halfway through)
*Women try for 15-35# DB’s
*Men try for 25-50# DB’s

*You will have 90 seconds to complete the amount of work at that one station - if you finish before 90 seconds is up, rest the remainder of that time, then move on to the next station. You will repeat the entire thing 5 times*

**Can sub for bike**
**23 Cals for men, 18 Cals for women**

-With your back straight, core engaged, and balls of your feet firmly in the straps, push back first with the lower body, then use your upper back to pull hands toward your chest. 
-Release your arms toward the base and bend your knees to glide back to starting position. 
*Think: legs, arms, arms, legs.

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

**Switch arms when you are halfway through** 
*Women try for 15-35# DB's
*Men try for 25-50# DB's

- Begin with your feet positioned shoulder-width apart and knees slightly bent.
- Inhale as you raise the weight above your head (fully extended arm).
- Keep the weight directly overhead and centered between your shoulder joints.
- Exhale as you take a step forward into a deep lunge position.
- Your forward knee should remain over your forward foot and not in front of it.
- Drive through that front foot and push off with your back foot to bring it to the front where you feet are together.
- Repeat on the other leg

Single arm overhead walking lunges

Keep The Pace

Keep The Pace (30 minute Rower & DB WOD)

Brandy

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That was a good one!  Definitely repeating!  Thank you 😊

Jennifer

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Workouts before I would never break a sweat…this brought the 🔥🙌🏻

Cori

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Great workout. My hip bones popped on last one lol. I’m old apparently

Lisa

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Loved this for HIIT!! Love these workouts!

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No excuses! 15 min of sweat. Busy mamas this is perfect!

Nice body burner to add into my strength training. 🥵🤘🏼

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Morgan Ullom

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Morning cardio done! Love these quick and effective workouts!

This one was hard, but I’m determined to finish them all next time! Love it!

Lora

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I love these workouts that are quick but still kill me!! Thanks Sarah!

Love this for a quick metcon. One quick note though—the rep scheme on the front squat shows 10-10-10 once you start the workout instead of 30-20-10.

Shannon Aguirre

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This one was killer.   I added a mile before did 50 push-ups w the kettle swings each break 2 miles and then did the last 50.   Thank you for these awesome workouts keeping me going through this time.

Tristin

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I did 4 rounds of this one! It was so much fun, and it is My first time trying a rowmachine, so it was very fun, and I love this! ❤️ I will try this workout again 🥰 Love you! ❤️❤️❤️

Keep The Pace (30 minute Rower & DB WOD)

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