DT’s Row 2026 Workout

3, 2, 1 go… Partner one starts rowing, partners two and three begin the pacer work, and partner four is on the Jenga/Rest segment.

Two (2) hour running clock

Pacer work part 1

Minutes 0–30 and 60–90

Watch the Part 1 walkthrough

Player unavailable? Watch on Instagram ↗

Equipment needed: One rower, one wall ball (20/14 lb), and two optional ab mats. Scale accordingly.

Movements:

  1. Wall Ball Partner Squat Toss
  2. Wall Ball Partner Side Toss
  3. Wall Ball Partner Sit-ups

Rep scheme: Total reps per round: 2, 4, 6, 8, 10 of each movement. See the video walkthrough.

After round 10: Rotate one partner to Jenga/Rest. The resting partner goes to the rower. The other partner starts again with a new partner coming off the rower.

Transitions between parts 1 and 2

Teams must finish the work of that last round before rotating. Transition as close to the specific time as possible. For instance, if pacer segments are taking 5 minutes on average and there are 27 minutes on the clock, go ahead and transition to the next pacer work segment.

Pacer work part 2

Minutes 30–60 and 90–120

Watch the Part 2 walkthrough

Player unavailable? Watch on Instagram ↗

Equipment needed: One rower and one dumbbell (50/35 lb). Mixed male/female partners may need multiple dumbbells. Scale accordingly.

Movements:

  1. Single dumbbell deadlift
  2. Single dumbbell hang power clean
  3. Burpees over the dumbbell

Rep scheme: You go, I go. Alternate rounds 1 through 8. Partner 1 does the odd rounds; partner 2 does the even rounds. See the video walkthrough.

After round 8: The partner who finishes round 8 rotates to Jenga/Rest. The resting partner goes to the rower. The partner coming off the rower starts round 1 and does the odd rounds. The remaining partner now does the even rounds.

Jenga/Rest segment

One Jenga tower per three to four teams

This partner steps up to the Jenga tower and pulls a piece. Each gym can set its own time limits, penalties, and bonuses.

This partner may not rotate to the rower until they have pulled a Jenga piece and completed any required penalty.

If the tower falls, everyone on the team that knocked it over must stop what they are doing and quickly rebuild it before returning to the workout.

Any questions? Please reach out to DT at dt@bigfishfoundation.org.