WOD Pain: 20 Minutes, 100 Burpees and Row as Far as Possible

If you need a good endurance workout and a brutal battle with your mental toughness, then you definitely need to try this one:

Out of three online qualifiers for The Athlete Games, number 1 got most of the public attention mainly due to its combination of 100 burpees over the rower, and rowing – as far as possible. All within a 20-minute time cap. 

TAG Qualifier 1

Time cap: 20 minutes

100x burpees over the rower
Remaining time: row as far as possible

Score: the total distance rowed in meters.

The strategy

With 3537 meters Steph Dekker from CrossFit Glasgow, Scotland finished 3rd in women individual category.

We asked Steph what was her strategy for such a gruelling workout:  

Steph told us: “When I set out to do the WOD I decided I was going to pace my burpees. I had worked it out beforehand that the burpees were going to take me around 6:30, and that I was going to sit at a 2:00/500m pace on the row.”

“Once I started I felt like I was going just a bit too quick on the burpees, but I just stuck with it anyway and managed to hang onto that pace. When I got onto the rower I stuck to the 2:00/500m as I had planned, only creeping up to 2:03/04 occasionally when I wasn’t looking at the monitor.”

“That’s what my advice would be to anyone doing it: start with a realistic plan, set targets and fight to stick to them!”

See Steph’s performance in the video:

If the video is not working see it here. Or check Steph’s YouTube channel.

Did you try it? What`s your distance?


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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.


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