2026 DT’s Row Workout

4 teammates · 2 hours · 1 rower

Keep the row going: one athlete rows, two complete the partner workout, and one takes the Jenga/rest station.

Minutes 0–30Part 1 · Wall ball
Minutes 30–60Part 2 · Dumbbell
Minutes 60–90Part 1 · Wall ball
Minutes 90–120Part 2 · Dumbbell

Two different changes: the partner workout changes every 30 minutes. Rotate stations whenever the partners complete their ladder, following the rules below.

Part 1 · Minutes 0–30 and 60–90

Partner wall-ball ladder

Wall-ball partner squat toss
Wall-ball partner side toss
Wall-ball partner sit-ups

2 → 4 → 6 → 8 → 10

Shared reps of each movement. Complete all three movements before increasing the reps. Each toss counts as one rep: a toss to your partner is 1, and the toss back is 2.

Suggested load: 20/14 lb wall ball; scale as needed. Two ab mats are optional.

After the round of 10, rotate.

One partner moves to Jenga/rest, the resting athlete moves to the rower, and the rower joins the remaining partner. Restart at 2. Confirm with your host which partner rotates out.

Minutes 0 to 30 and 60 to 90: Jane rows, Sam and Simone pass a wall ball, Sarah draws a Jenga block.

Next wall-ball rotation: Sarah rows, Jane and Sam are partners, Simone is at Jenga/rest.

Illustrations show example rotations, not fixed positions at each time mark. Names and athlete numbers stay with each person throughout.

Part 2 · Minutes 30–60 and 90–120

Alternating dumbbell ladder

Single-dumbbell deadlift
Single-dumbbell hang power clean
Burpee over the dumbbell

1 through 8 of each movement

Alternate complete rounds. One partner does all three movements while the other waits and counts; then switch. The counting partner stays at the partner station, separate from Jenga/rest.

Partner A: 1 → Partner B: 2 → A: 3 → B: 4 … through 8.

Suggested load: 50/35 lb dumbbell; scale as needed. Partners may use different weights.

After round 8, rotate.

The round-8 finisher moves to Jenga/rest, and the resting athlete moves to the rower. The outgoing rower joins the remaining partner and starts round 1. The remaining partner takes the even rounds.

Minutes 30 to 60 and 90 to 120: Simone rows, Sarah works with the dumbbell while Jane counts and is next, Sam plays Jenga.

Next rotation: Sam rows, Simone works while Sarah counts and is next, Jane draws a Jenga block.

See how alternating rounds work

Sarah works odd rounds 1, 3, 5, 7; Jane works even rounds 2, 4, 6, 8. Each round includes that many deadlifts, hang power cleans and burpees over the dumbbell. After round 8 Jane goes to rest, Sam rows, Simone joins Sarah and starts round 1.

Before you start

Equipment & scaling

One rower, one wall ball, and a dumbbell
Additional weights for different loads
Two optional ab mats
Access to the Jenga/rest station

Choose loads and movement adaptations with your host or coach. Make the shared effort work for your team’s abilities.

Confirm with your host

Jenga: what to do at the station and if the tower falls.
30-minute transitions: switch immediately or finish the current round.
Scoring: what to record and who tracks it.
Part 1 rotation: which partner leaves after the round of 10.

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