ROWING WORKOUTS

johnnysfit ohana reports and opinions are for information only, and are not intended to diagnose or prescribe. For your specific diagnosis and treatment, consult your doctor or health care provider

 

 

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: 26-24-22-24-26

Row 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