Extreme Workouts

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Extreme Workouts

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.

Extreme Workouts

Make It Clean

10-15-minute row, ski or bike warmup

21-18-15-12-9 sets of:

  • Cleans
  • (Wo)manmakers

Extreme Workouts

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

Extreme Workouts

Ski A Minute

Ski 1 min

  • 9 DB snatch
  • 9 superman’s
  • 9 burpees
  • 3 wall walks
  • 9 thrusters
  • 9 standing broad jump

Extreme Workouts

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)