WOD 1 Intervals Row 4x1200m Rest 2 minutes between intervals WOD 2 Time trial Row 1500m Damper setting at 10 WOD 3 Intervals Cover max distance Row 6x 90 secs on 90 secs off WOD 4 2 rounds Rest for exact amount of time as previous row interval Row 250m Rest Row 500m Rest Row 1000m Rest Row 2000m Rest WOD 5 5 rounds Rowing intervals, use total distance or calories as score 10 secs on 10 secs off 20 secs on 10 secs off 10 secs on 10 secs off 30 secs on 10 secs off 15 secs on 1
Rowing Technique The rowing stroke is made up of 4 individual components, these include: Catch Drive Finish Recovery Let’s take a look at each step in a bit more detail… The Catch During the catch your body is perpendicular to the floor, meanwhile your arms are extended horizontally to the flywheel. Your back should be straight while your upper body should be relaxed to an extent. The Drive The drive is the ‘pulling’ phase of the rowing stroke. During the drive you should be
Use weights to suit the rep ranges prescribed
Do cardio 3 times a week, preferably 15-20 minutes of HIIT. This can be done with any cardio you like.
Use a step counter and try to hit at least 10000 steps a day WEEK 1- Nice and Easy use 30-90 seconds rest between sets Day 1 Lying Leg Curl- 4 sets of 15-20 reps Step up- 4 sets of 15-20 reps each leg KB Goblet squat- 4 sets of 15-20 reps Romanian Deadlift- 4 sets of 15-20 reps Reverse lunge- 4 sets of 15-20 reps each leg Bar
WORKOUT OF THE DAY
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