The machine distance goes down, the squats and sit ups go up. A simple, effective partner workout that you can do with very little equipment.
FormatFor time, teams of 2
Duration28 min cap
LevelAll levels
FocusEndurance
The workout
Row and ski ladder
For time, you go I go
- 1000 m row or ski + 10 air squats + 10 sit ups
- 800 m row or ski + 20 air squats + 20 sit ups
- 600 m row or ski + 30 air squats + 30 sit ups
- 400 m row or ski + 40 air squats + 40 sit ups
- 200 m row or ski + 50 air squats + 50 sit ups
Programmed by our coaches for the CrossFit W Bootcamp class on Tuesday 8 October 2024.
Stimulus
Target effort: RPE 7 out of 10
Steady and continuous. Aim for a pace on the machine that you can hold for the whole ladder.
The target time of 24 minutes gives you a good benchmark as a team.
Scale it to your level
| Level | How to do it |
|---|---|
| Beginner | Solo: halve all distances and reps. |
| Intermediate | As written. |
| Pro | As written, aiming for the target time. |
Coach notes
- Split the machine metres in turns of 200 to 250 m.
- Air squats: weight on the whole foot, knees in line with the toes.
- Sit ups: use an abmat if you have one, to protect your lower back.
- Change machines between rounds if your partner prefers the other one.
What this workout trains
RunningEngineStrengthCoreBodyweightTeamwork
Equipment
Rower or SkiErgAbmat (optional)
Why this workout works
Descending machine work and ascending bodyweight work keep the effort balanced from start to finish.
Low skill and little equipment make this a great workout for every level.
Train with us in Schoten
Do this workout with a coach
Every week we program Bootcamp workouts like this one at CrossFit W: varied, accessible for every level and always coached.
Book your 3 free classes →