# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DeahlQPgddb
- **Gondola URL:** https://gondola.cc/posts/71586104-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/b6f5bc10d2.jpg
- **Posted:** 2026-10-13T00:30:18.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Tuesday 261013⁣
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20 rounds for time of:⁣
21 double-unders⁣
7 burpees⁣
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At 0:00 and 10:00, complete a 500-meter row.⁣
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Post time to comments.⁣
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Stimulus and Strategy:⁣
Today's workout is a higher-volume couplet with rowing intervals built in. Complete 20 rounds as quickly as possible, starting with a 500-meter row, then rowing again at the 10-minute mark. Choose jump rope and burpee options that let you complete most rounds in about a minute or less. The rower is strategically placed to be both annoying and to slow you down, so pick a distance that lets you finish each row in 2:30 or faster. Push the pace from the start and get after it.⁣
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Intermediate option: ⁣
20 rounds for time of:⁣
10 double-unders⁣
5 burpees⁣
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At 0:00 and 10:00, complete a 500-meter row.⁣
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Beginner option: ⁣
20 rounds for time of:⁣
15 single-unders⁣
3 burpees⁣
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At 0:00 and 10:00, complete a 300-meter row.⁣
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📍crossfitblessed in Sao Paulo, Brazil⁣
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#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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