Get Your Sweat On! NOTE: These are our most advanced workouts and are not intended for, nor should they be performed by, novices. They are however awesome and will give you an excellent workout provided you already have a good fitness base. Be smart!
MAKE IT CLEAN
10-15-minute row, ski or bike warmup
21-18-15-12-9
Cleans
(Wo)manmakers
(Nope, there’s no erging cardio in the body of this workout. Just go with it!)
Ski A Minute
Ski 1 min
9 DB snatch
9 supermans
9 Burpees
3 Wall walks
9 Thrusters
9 Standing broad jump
Meet the Matrix
5k Row warmup
3k ski
5 dumbbell matrix
10 TRX sit-ups
5 TRX back extensions
3 wall walks
Ski 2k
4 matrix
10 TRX sit-ups
5 TRX back extensions
3 wall walks
Ski 1k
3 matrix
10 TRX Training sit-ups
5 TRX back extensions
2 wall walks
Ski 500m
2 matrix
10 TRX Training sit-ups
5 TRX back extensions
2 wall walks
DONE!
T- Extreme
Warmup row – 15 mins
Then do the following for time, 10-8-6-4 reps of:
ManMakers
Pull-Ups
Plank side walks (12 feet across per side)
Done!
Form and Foundation
NOTE: Because of the high damper settings this is an Extreme workout that is not intended for novice rowers.
Warm up well!
6min at 18spm – damper @ 10
5min at 20spm – @ 8.5
4min at 22spm – @ 7
3min at 24spm – @ 5
2min at 26spm – @ 3
1min at 28spm – @ 1
Cool down, stretch and done!
You can do this a couple of ways: Either do the circuit one time through without a 3-minute rest between sets 2 and 3, or do 2-3 rounds of the full circuit and rest three minutes between each.
Work on feeling the proper stroke sequence at the heavy damper settings (legs-body-arms, arms-body-legs, really engaging glutes and pushing off the legs on the drive) and maintaining that feeling as damper and rowing time decreases.
