800M RUN / ROW


800M RUN / ROW

Rx = 15kg (men)/10kg (women) dumbbells

Rx+ = 22.5kg (men) and 15kg (women) dumbbells


Your score is the time it takes to complete all reps and movements

Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments. Hit the Rx+ button if you use the Rx+ weights.


Aim for sub 10 min

Top Tips:

If you can’t run or row, find a 3-4 min cardio option for the 800m distance.

Workout Description:

Set your time to count up.  When the beeper goes, start with your cardio choice, then complete 50 thrusters, take short breaks as required in these.  Finish with your cardio option and record your time to wodify.


Thruster: Feet are set just under the shoulders in squat stance. Elbows in front of the dumbbells, dumbbells rest on your shoulders (front rack position). Hips descend back and down, bringing hips lower than top of knees, lumbar curve maintained, knees in line with toes keeping elbows off knees in bottom position, hips and knees extend rapidly, then arms press up and overhead. Complete at when standing tall.

Tip: wait until you have squeezed your bum before DB's travel overhead. Then wait until DB's return to your shoulders before you descent into your squat.