Basic Workouts

Home > Basic Workouts

Basic Workouts

4-20-2015

15-minute Cardio Warmup Of Your Choice

3 rounds of:

  • Row 4 minutes
  • 9 DB snatches
  • 9 med-ball sit-ups

Since this is a short workout you can push yourself both on the effort on the rowing machine and with the weight on the exercises. No slacking, no excuses!

Basic Workouts

Body Weight Blast

3-5 Rounds

  • Row 500 meters
  • 5 push-ups
  • 10 sit-ups of your choice
  • 5 squats
  • 10 jumping jacks

Basic Workouts

BodyShop 60TH

Bodyshop 60th birthday workout. Adjust as necessary for the birthday you’re celebrating at your place. Warm up, then do 10 rounds of:

  • Row or ski 60 seconds
  • 6 push-ups
  • 6 sit-ups
  • 6 lunges
  • 6 push press
  • 6 side lunges
  • 6 KB cleans

Done, now go eat cake!

Basic Workouts

Bodyshop Workout #1

If you don’t have a SkiErg, you can do this workout all rowing. Substitute regular squats and sit-ups if you don’t have a TRX.

Warm up then do 2-3 rounds for time of the following:

  • 250m row
  • 10 TRX squats
  • 15 TRX sit-ups
  • 250m ski
  • 10 push press
  • 10 dumbbell snatches
  • 500m row
  • 10 push-ups
  • 10 TRX squats
  • 500m ski
  • 10 TRX sit-ups
  • 10 TRX squats
  • 10 dumb bell snatch

Basic Workouts

Chad Row

Warm up then do 2-3 rounds of the following:

  • 6 minute row with 10 damper @ 18 SPM
  • 5 minute row with 8.5 damper @ 20 SPM
  • 4 minute row with 7 damper @ 22 SPM
  • 3 minute row with 5 damper @ 24 SPM
  • 3 minute row with 3 damper @ 26 SPM
  • 1 minute row with 1 damper @ 28 SPM

3-minute paddle rest between rounds.  Remember to focus intently on your technique and posture – let the drive come from your LEGS.

Basic Workouts

Chad Row #2

Warm up well, then do 4 rounds of the following:

  • Row or ski 43 calories
  • 10 push press
  • 10 front squats
  • 13 hollow rocks
  • 10 wall balls

Basic Workouts

Crew Classic

Warm up, then set your monitor for Intervals>Variable>Distance, with Unlimited Rest

  • Row 3000m @ 26 strokes per minute
  • 30 push-ups
  • 30 squats
  • 30 sit ups
  • Row 2000m @ 26-28 strokes per minute
  • 20 push-ups
  • 20 jump squats
  • 20 sit ups
  • Row 1000m @ 28-30 strokes per minute
  • 10 burpees
  • 1-minute plank
  • 50 sit ups
  • Row 1000m @ 28-30 strokes per minute

Basic Workouts

DogsRow2 Workout

Warm up, then do 5 rounds of the following:

  • Run 400m or row 500m
  • 1 rope climb or 10 ring rows
  • 10 kettle bell swings
  • 10 push press
  • 10 box jumps
  • 20 sit-ups

Grab your dog and cool down with an easy 400m loop.

Basic Workouts

Erg For Intervals

Warm up, then do 6-10 rounds of:

  • Row 1 minute hard
  • 2-minutes easy

See if you can negative split the work intervals (getting faster on each work interval as you go through the workout).

Basic Workouts

Greenville Groove

Warm-up 10 mins

Set your monitor for Intervals>Time with Unlimited Rest and program in intervals of 5, 5, 4, 4, 3, 2, 1 minutes of work

After each rowing piece get off the erg and do:

  • 10 push-ups
  • 10 squats
  • 10 sit-ups
  • 10 dips off the monorail

Sprint the last minute interval and immediately do a s-l-o-w cooldown paddle of 3-5 mins (no floor work after).

Basic Workouts

Leapin’ Leap Day

Warm up 2900m

  • 10x 29 strokes at RACE pace and 29 recovery paddle
  • 29 burpees
  • OR – 29 push-ups
  • OR – 29 squats
  • OR – 29 sit-ups
  • OR – 3×29 sec plank
  • EASY cool down paddle row
  • Bike or Jog 10 Min

Basic Workouts

Pyramids Plus

This workout uses the TRX suspension strap. Save some energy for the late rounds, this one creeps up on you.

  • 2k warmup on the indoor rower
  • Stretch

Do the following pyramids one by one with 1 minute rest between each round of an exercise:

  • TRX squat: 50-40-30-20-10
  • Push-ups: 30-20-10-8-6
  • TRX standing back extension: 15-10-8-6-4
  • TRX power pulls: 8-8-8
  • 2x 30-30-30 second plank, facing forward first, then lateral on both sides

Stretch and done!

Basic Workouts

Ready, Set, GO ROW!!!

3000m Warm-up Row

Set monitor to Intervals > Distance, and program in 7 rounds of 400m with unlimited rest. After each 400m perform the following:

  • 10 pushups
  • 20 situps
  • 30 squats
  • 40-second plank

2000m row cool-down, focusing on your technique

Note: This workout is to be done all-out and fast, but not so hard that your form suffers. Start each rowing interval with a few short strokes to get to your target stroke rating, then lengthen out.

Basic Workouts

Rowing “Eva”

(4-5 rounds)

Row 1,000 meters

30 kb swings

30 pull ups / ring rows

Basic Workouts

Rowlympics Ready

3000m Row Warm-up

Five rounds of:

  • 1000m row, alternating challenging and sustainable pace every 100 meters
  • 10 thrusters
  • 10 push-ups
  • 10 sit-ups
  • 5 pull-ups

Cool down on the erg, stretch and done!

Basic Workouts

Sarah’s Crabby Workout

(This is what happens if you come to work crabby at UCanRow2)

2k warm-up on the Concept2 Indoor Rower

  • Ski 250m
  • 50 TRX Training squats
  • 10 handstand pushups (scale as needed)
  • 10 pullups
  • 20 TRX situps
  • Row 250m
  • 30 squats
  • 8 handstand pushups
  • 8 pullups
  • 15 situps
  • Ski 250m
  • 20 squats
  • 6 handstand pushups
  • 6 pullups
  • 10 situps
  • Row 250m
  • 10 squats
  • 4 handstand pushups
  • 4 pullups
  • 8 situps

Row at a challenging pace for 3k, or until you are no long crabby.

Basic Workouts

Super Saturday

  • Row 3000m (24-26 spm)
  • 30 pushups, 30 push press, 30 situps
  • Row 2000m
  • 20 pushups, 20 push press, 20 situps
  • Row 1000m
  • 10 pushups, 10 push press, 10 situps
  • Row or ski 500m HARD (24-30 spm)

Basic Workouts

Sweet Sixteen

Set monitor after warm up for 16 minutes and row hard for max meters. Cool down with an easy paddle for 3-5 mins when done.

3 rounds of finishers after rowing:

  • 10 sit-ups
  • 5 push-ups
  • 10 air squats

Don’t just stop rowing after a hard effort, be sure to bring your heart rate down before you get off the erg.

Basic Workouts

Terrific Tuesday

  • Ski or row 2000m
  • 30 squats
  • 10 handstand push-ups
  • 10 regular push-ups
  • Ski or row 1000m
  • 25 squats
  • 8 handstand push-ups
  • 8 regular push-ups
  • Ski or row 750m
  • 20 squats
  • 6 handstand push-ups
  • 6 regular push-ups
  • Ski or row 500m
  • 15 squats
  • 4 handstand push-ups
  • 4 regular push-ups
  • 60 TRX or regular sit-ups

Basic Workouts

Terry’s Ladder

Warm up well, then row (or ski or do a mix) 1-3 rounds of:

  • Row 250m
  • 25 push-ups
  • Row 500m
  • 50 squats
  • Row 750m
  • 75 jump rope
  • Row 1000m
  • 100 sit ups

Think posture and power on this one, power on the legs, solid through the core. Vary the off-erg moves by changing the type or intensity (for example substitute military or spider push-ups for standard ones), and by adding speed or weight. Stay within your fitness and ability level!

Basic Workouts

Tuesday Twofer

Row two 20-minute pieces with 7-minute paddle rest in between. Row the pieces as follows:

5 min at 20 SPM
5 min at 22 SPM
5 min at 24 SPM
3 min at 26 SPM
2 min at 28-30 SPM

DONE!

Basic Workouts

With Weight, or Without

15 min. cardio warmup

5 rounds, 5–4–3–2–1 min ski or row

In between do 15-20-12-8-5 reps of:

  • Squats
  • Kettle bell swings
  • Push-ups
  • Sit-ups
  • Bridge with press