Rest exactly 3 minutes between rounds.
There is a 45 Minute Cap on this workout.
Consider scaling the volume back depending on your capacity. 10-20-30-40 Reps for time is an acceptable alternative, for example. Make every rep perfect.
Read: Thoughts On Scaling Pull-Ups in "Barabara"
Post time and Rx to comments.
compare to 2.15.12
SBKIRT at the Harvard Boat House
C.R.A.S.H.-B Competition Today!
The SBK Indoor Rowing Team (SBKIRT), 17 strong, is competing at the CRASH-B World Indoor Rowing Competition at Boston University's Agganis Arena today. This concludes 20 weeks – TWENTY!! – of training. Their program mimicked what it's like to train for the Olympic team. As the SBKIRT members can attest, it wasn't as glamorous as it sounds – there were many weeks of boring, low-intensity rowing and high-volume weightlifting, followed by several more weeks of high-intensity workouts with names like "Tabata Tabata Tabata," "Trough," and "Hell" (AKA "A Very Dark Place"). And two 6000m tests and one 2000m test thrown in for good measure. The goals for the group were 1) improve rowing technique, 2) improve stamina, 3) learn how to race, and 4) improve mental toughness. The whole group has achieved all these goals in spades.