sySTM Fitness WOD: 4.24.24

sySTM Fitness WODIndividual
Written By Stan Muckerman

“Hot Stepper’s Row” is a test of endurance and consistency, pairing a high volume of box step overs with regular cardio intervals on the rower. Starting with box step overs, athletes face the challenge of maintaining a steady pace while being interrupted every 2 minutes for an intense 200-meter row. This structure not only tests physical stamina but also mental resilience, as you must quickly transition between tasks and maintain efficiency under fatigue.

For Time:

  • 200 Box Step Overs (24/20”)

  • Every 2 minutes on the minute, including 0:00, row 200 meters.

Score = Time to Complete

Performance Goals:

Beginner = 18-21min
Intermediate = 15-18min
Advanced = <15min

Coach's Notes:

  • Objective: Complete 200 box step overs as quickly as possible, including the rowing intervals every 2 minutes.

  • Pacing for Step Overs: Maintain a rhythmic and steady pace, minimizing rest to maximize work time.

  • Rowing Strategy: Aim for quick, powerful strokes to efficiently complete the 200-meter row, optimizing time for step overs.

Fitter Together - Fitter Forever

Stan Muckerman https://sySTMfitness.com
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