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.
Make It Clean
10-15-minute row, ski or bike warmup
21-18-15-12-9 sets of:
- Cleans
- (Wo)manmakers
Meet The Matrix
5000m Row Warm-up
- 3000m ski
- 5 dumbbell matrix
- 10 TRX sit-ups
- 5 TRX back extensions
- 3 wall walks
- Ski 2000m
- 4 matrix
- 10 TRX sit-ups
- 5 TRX back extensions
- 3 wall walks
- Ski 1000m
- 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
Ski A Minute
Ski 1 min
- 9 DB snatch
- 9 superman’s
- 9 burpees
- 3 wall walks
- 9 thrusters
- 9 standing broad jump
T-Extreme
Warm-up 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)