Time to push your cardiovascular capacity and your muscular endurance with this 10 ROUND workout! It’ll still take you less than 30 minutes using only two movements: rowing and the dumbbell snatch. Find all of our minimal equipment workouts here.

This post contains affiliate links.  If you purchase something from these links, we could earn a small commission.  This would be at no additional cost to you.​​​​​​​

Workout Description

At the start of the timer complete a 200 meter row (see modifications below if you don’t have a rower machine). Then complete 10 alternating Dumbbell snatches (25 lbs). Repeat this sequence for a total of 10 Rounds.

Equipment Needed

• Dumbbells
• Rower

Modification Options

*If you don’t have access to a rower machine, substitute with a run (150 meters) or cardio machine of your choice (bike, ski erg, etc).*

Beginner: Decrease row to 150 meters. Decrease dumbbell weight to a weight you can do without compromising form.

Advanced: Increase row distance to 250 meters. Increase dumbbell weight to 35 lbs.

Use code: weeklyworkout and save $5 on our 6 Week At Home Workout Program.

Interested in macro nutrition coaching? Learn more about our program and get registered today!