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!
Body Weight Blast
3-5 Rounds
- Row 500 meters
- 5 push-ups
- 10 sit-ups of your choice
- 5 squats
- 10 jumping jacks
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!
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
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.
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
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
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.
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).
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).
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
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!
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.
Rowing “Eva”
(4-5 rounds)
Row 1,000 meters
30 kb swings
30 pull ups / ring rows
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!
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.
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)
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.
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
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!
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!
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