250m Rower Sprint Perform a max effort 250m Sprint Use the time of the first sprint to compare to the next 7 repeats, for a total of 8 rounds of 250m sprints. Rest as needed between the rounds. Penalties apply for any arounds that are slower than the initial max sprint. Penalty = 10 OverHead Sit-Ups (10kg/5kg) for every second slower than the initial sprint. So...3 seconds slower = 30 OverHead Sit-Ups Post times and number of OverHead Sit-Ups to comments.