Week 3 | Session 9 | Endurance
[vc_row][vc_column][vc_video link=”https://youtu.be/0lm61PDgZj4″][vc_column_text]GOAL: Develop endurance capacity by gradually increasing the strokes per minute, which increases the intensity. The aim is to improve your split speed as the workout progresses. WARM UP: 2 rounds of: 10 reps inchworms 10 reps bootstraps 1 x easy 500m row WORKOUT: 2 x 10 minutes, with 5 minutes rest in between. […]
Week 3 | Session 7 | Conditioning
[vc_row][vc_column][vc_video link=”https://youtu.be/rD735H1Ecp8″][vc_column_text]GOAL: Prime yourself for your 500m test next week. Row at a sustainable but hard pace for each part – after these last two weeks of rowing, you should be close to your last 500m max. WARM UP: 2 rounds of: 10 reps inchworms 10 reps bootstraps 1 x easy 500m row WORKOUT: 4 […]
Week 3 | Session 8 | Strength
[vc_row][vc_column][vc_video link=”https://youtu.be/lXRpK5U4bn0″][vc_column_text]GOAL: Same as session 2: Don’t stop moving. By adding functional movements you can develop strength as well as aerobic capacity. WARM UP: 2 rounds of: 10 reps inchworms 10 reps bootstraps 1 x easy 500m row WORKOUT: 20-minute circuit 45 seconds work, 15-second rest: Row for distance Lunges Box Jumps or Step-Ups Wall […]
Week 2 | Session 6 | Conditioning
[vc_row][vc_column][vc_video link=”https://youtu.be/oqWpA_1ymJo”][vc_column_text]GOAL: Go hard and fast while still focusing on perfect technique and good rowing. WARM UP: 2 rounds of: 10 reps inchworms 10 reps bootstraps 1 x easy 500m row WORKOUT: 6 x 250m, with 30-second rest in between.[/vc_column_text][/vc_column][/vc_row]
Week 2 | Session 5 | Strength
[vc_row][vc_column][vc_video link=”https://youtu.be/RcpBUfsBm5k”][vc_column_text]GOAL: Generate maximum power. You need to be working at 100% with a stroke rate no higher than 22, and the drag lever at the max setting. WARM UP: 2 rounds of: 10 reps inchworms 10 reps bootstraps 1 x easy 500m row WORKOUT: Pyramid 30 seconds on, 30 seconds off 60 seconds on, […]
Week 2 | Session 4 | Conditioning
[vc_row][vc_column][vc_video link=”https://youtu.be/k97cLA9SYLc”][vc_column_text]GOAL: Improve your fitness using Tabata intervals: 20 seconds of work with a 10-second rest. WARM UP: 2 rounds of: 10 reps inchworms 10 reps bootstraps 1 x easy 500m row WORKOUT: 6 rounds of: 20 seconds work, 10-second rest between stations 60-second rest between rounds: Row for max distance Push-ups for max reps […]
Week 1 | Session 3 | Endurance
[vc_row][vc_column][vc_video link=”https://youtu.be/AtRPOCAiOPw”][vc_column_text]GOAL: Develop endurance capacity by gradually increasing the strokes per minute, which increases intensity. The aim is to improve your split speed as the workout progresses. WARM UP: 2 rounds of: 10 reps inchworms 10 reps bootstraps 1 x easy 500m row ENDURANCE: 2 x 10 minutes, with 5 minutes rest in between. For […]
Week 1 | Session 2 | Strength
[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=aqUmEag1ihY”][vc_column_text]GOAL: Don’t stop moving. By adding functional movements, you can develop strength as well as aerobic capacity. WARM UP: 2 rounds of: 10 reps inchworms 10 reps bootstraps 1 x easy 500m row WORKOUT: 8 rounds for time (non-stop): 200m row 3 push-ups 6 sit-ups 9 squats[/vc_column_text][/vc_column][/vc_row]
Week 1 | Session 1 | Conditioning
[vc_row][vc_column][vc_video link=”https://youtu.be/2LheNcYYAio”][vc_column_text]GOAL: Go hard and fast, while still focusing on good technique and efficient rowing. WARM UP: 2 rounds of: 10 reps inchworms 10 reps bootstraps 1 x easy 500m row WORKOUT: 6 x 200m row intervals with one minute rest.[/vc_column_text][/vc_column][/vc_row]
