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AUG 17
500 M ROW
50 BODY SQUATS
400 M ROW
40 SIT UPS
ROW 300 M
30 PUSH UPS
ROW 200 M
20 ALT LEG LUNGES
ROW 100 M
10 BURPEES
AUG 14
BATTLE ROPES & KB SWINGS
WORLOUT 8 MIN
TIME O:00 BATTLING ROPES 20 REPS
1:00 HEAVY TWO HAND KB SWINGS 20 REPS
2:00 BATTLING ROPES 20 REPS
3:00 HEAVY TWO HAND KB SWINGS 20 REPS
4:00 BATTLING ROPES 20 REPS
5:00 HEAVY TWO HAND KB SWINGS 20 REPS
6:00 BATTLING ROPES 20 REPS
7:00 HEAVY TWO HAND KB SWINGS 20 REPS
AUG 9
ROWING
1 A-ROW 200 M
1 B – KB SWINGS 15 REPS
2 A- ROW 400 M
2 B -ONE KB PRESS 15 REPS
3 A -ROW 800 M
3 B -KB SWINGS 15 REPS
4 -ROW 1000 M
REPEAT THIS 3 TIMES
AUG 7
ROW ROW YOUR KB
ROUND #1
ROW 1500 M
15 KB SWINGS
15 HIGH PULLS LH/RH
10 PLANK JACKS
15 KB SWINGS
ROUND #2
ROW 2000 M
15 KB SWINGS
15 KB PRESS
10 PUSH UPS
10 PLANK JACKS
15 KB SWINGS
ROUND #3
RWO 3000 M
15 KB SWINGS
15 SUMO HIGH PULL
20 KB TRICEPS PRESS
15 KB SWINGS
AUG 1
LONG
2 x 6000m rate increase 22-26 / 4 min easy
Row two 6000 meter pieces. In each piece the first 3000m @ 22 spm. Then 2000m @ 24 spm and 1000m @ 26. Row for four minutes at light pressure during the rest period
JULY 28
ROWING
1 A-ROW 200 M
1 B – KB SWINGS 15 REPS
2 A- ROW 400 M
2 B -ONE KB PRESS 15 REPS
3 A -ROW 800 M
3 B -KB SWINGS 15 REPS
4 -ROW 1000 M
REPEAT THIS 3 TIMES
july 24
ROWING
1 A-ROW 200 M
1 B – KB SWINGS 15 REPS
2 A- ROW 400 M
2 B -ONE KB PRESS 15 REPS
3 A -ROW 800 M
3 B -KB SWINGS 15 REPS
4 -ROW 1000 M
REPEAT THIS 3 TIMES
JULY21
MEDIUM
6 x 3 min / 2 min easy
Row six 3 minute pieces. Row for two minutes at light pressure between each piece.
july 18
MEDIUM
12 x 500m / 2 min easy
Row twelve 500 meter pieces. Row for two minutes at light pressure between each 500
JULY 16
MEDIUM
10,000m with rate changes every 2000m: 22-24-26-28-24
Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, 2000 meters @ 24 spm, 2000 meters @ 26 spm, 2000 meters @ 28 spm, and 2000 meters @ 24 spm.
july 13
LONG
5 x 10 min / 2 min easy
Row five 10 minute pieces. Row for two minutes at light pressure between each piece.
JULY 11
LONG
3 x 20 min / 2 min easy
Row three 20 minute pieces. Row for two minutes at light pressure between each piece.
July 9
MEDIUM
4 x 6 min / 2 min easy
Row four 6 minute pieces. Row for two minutes at light pressure between each piece.
JULY 6
SHORT
6 x 20 sec high intensity intervals
Set your monitor for a time intervals of 20 seconds with no rest. Row 20 seconds at an intense pace, then 20 seconds at a moderate pace. Do this 5 more times for a total workout time of 4 minutes
july 3
MEDIUM
4 x 2000m / 1 min easy
Row four 2000 meter pieces. Row for one minute at light pressure between each 2000.
july 1
SHORT
High Intensity Interval Pyramid starting at 250 meters
Set your monitor for a variable interval workout as follows, with no rest between intervals: 250m, 250m, 200m, 200m, 150m, 150m, 100m, 100m, 150m, 150m, 200m, 200m, 250m, 250m. Row the first 250m at a moderate pace, then 250m at an intense pace, then 200m moderate, then 200m intense, and so on down to 100 meters, then work your way back up to 250 meters in the same manner.
June29
MEDIUM
5 x 6 min / 2 min easy
Row five 6 minute pieces. Row for two minutes at light pressure between each piec
June 29
SHORT
4 x 1000m / 2 min easy
Row four 1000 meter pieces. Row for two minutes at light pressure between each 1000.
June 26
LONG
2 x 40 min / 5 min easy
Row two 40 minute pieces. Row for five minutes at light pressure between each piece
June25
MEDIUM
6 x 1000m / 2 min easy
Row six 1000 meter pieces. Row for two minutes at light pressure between each 1000.
JUNE 24
5 x 10 min with rate increase / 4 min easy
Row five 10 minute pieces. Row the first four minutes of each @ 22 spm. Then three minutes @ 24 spm, two @ 26 and one @ 28. Row for four minutes at light pressure during the rest period
June 23
4 x 15 min / 4 min easy
Row four 15 minute pieces. Row for four minutes at light pressure between each piece
|
JUNE 19, 2018 Indoor Rowing Workout 5 x 750m / 1 min easy |
|
Row five 750 meter pieces. Row for one minute at light pressure between each 750.2 x 12 min / 6 min easy |
|
Row two 12 minute pieces. Row for six minutes at light pressure between each piece. |
|
60 minutes with rate changes every 5 minutes: 22-24-26-24-22 Row a 60 minute piece at a sustainable intensity, varying your stroke rate as follows: row five minutes @ 22 spm, five minutes @ 24 spm, five minutes @ 26 spm then back down and so on. |
june 11
3 x 750m / 2 min easy
Row three 750 meter pieces. Row for two minutes at light pressure between each 750
| JUNE 10 |
5000m with rate changes every 1000m: 26-24-22-24-26Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm. |
MAY 27
500 METERS ROW
50 KB SWINGS
400 M ROW
40 KB SWINGS
300 M ROW
30 KB SWINGS
200 M ROW
20 KB SWINGS
100 M ROW
10 KB SWINGS
300 M ROW
30 KB SWINGS
200 M ROW
20KB SWINGS
What Does a Rowing Machine Do For Your Body?
“What does a rowing machine do for your body?”
Is this the thought that runs through your mind as you walk past one in the gym?
Each piece of equipment in a gym has a specific purpose for your body.
So you begin to go through each piece.
Free weights and weight machines are for strength training. Treadmills, ellipticals and bikes are for cardiovascular exercise.
But rowing machines? What is their purpose?
If you don’t know, you’re not alone! Apparently most people are unaware of what it does for your body because I rarely see anyone in a health club using them.
Simply put – a rowing machine is your body’s best friend. They give your entire body a thorough workout inside and out (literally).
Here’s a short list of what a rowing machine does for your body:
A Rowing Machine Provides a Full-Body Workout
One of the rowing machine’s claims to fame is it’s fantastic for working out your whole body.
Your upper and lower body are required to complete a full rowing stroke. This is a good and bad thing depending on how you look at it.
It’s a good thing because you’ll be getting a solid workout that’s guaranteed to get you sweating.
It’s a “bad thing” because unlike an elliptical, you can’t cheat! Meaning, on an elliptical you can let go of the handles to give your arms a rest but still “keep going”. On a rowing machine, you must use your entire body to complete a full stroke every time!
Okay, it’s not really a “bad thing”! It’s really a good thing since the rower forces you to give it your all, the whole time, without taking any shortcuts!
A rowing machine is one of the few machines on the market that truly works out your entire body.
Muscles Worked on Rowing Machine
The images below highlight the phases of a rowing motion and the muscles engaged during a single rowing stroke
The “Catch”- Muscles worked: Erector Spinae, Gastrochnemius and Soleus, and Hamstr
Start of The “Drive”- Muscles worked: Erector Spinae, Rhomboids, Quadriceps, Gastrochnemius and Soleus, and Hamstrings
The “Drive”- Muscles worked: Erector Spinae, Rectus Abdominus, Triceps, Rhomboids, Deltoids, Trapezius, Pectoralis Major, Wrist Extensors and Flexors, Quadriceps, Glutes, Hamstrings, and Gastrochnemius and Soleus.
WORKOUT [ GO TO WORKING VIDEOS ]
WARM UP 5 MIN DO FOLLOWING EXERCISES IN THE ORDER SHOWN
ROW 100 METERS
10 BODYWEIGHT SQUATS
ROW 200 METERS
10 BODYWEIGHT SQUATS
20 ALTERNATING REVERS LUNGES
10 KNEELING BICEPS CURL TO OVERHEAD PRESS
DO 3 TOTAL ROUNDS RESTING WHEN NEEDED
