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SWIFT Rowing

Every 4 Minutes for 5 Rounds:

  • 20 Straight Leg Sit Ups
  • 20 Lunges
  • 40 Shoulder Taps (20 each side)

You will have 4:00 to complete each round of the above work. The intention is to have rest at the end of each interval and be able to maintain a similar pace for all 5 rounds. If the work is taking you close to 4:00 each time, then consider scaling your reps back for some or all of the movements so you have rest each round. If you are finishing the work very quickly, then consider increasing the reps for some or all of the movements for a greater challenge. 

The straight leg sit ups can be made easier by bending the knees, reducing the reps, or by tucking the feet under a couch or weight to give you something to press against as you sit up.

The lunges can be made easier by stepping back instead of forwards, by not touching your knee all the way to the floor, or by using a wall or piece of furniture to assist you in standing up each rep.

The shoulder taps can be made easier by dropping your knees to the floor or simply shifting the weight from side to side rather than lifting the hand all the way to the shoulder.
The straight leg sit ups can be made more difficult by using a weight or increasing the reps.

The lunges can be made more difficult by holding onto a weight as you perform the reps or by increasing the reps.

The shoulder taps can be made more difficult by bringing the feet to a chair or couch and elevating the hips or by subbing in 50-100 feet of handstand walking if you have the space and the skill.
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