3-2-1 Row

Need to work on your speed on the erg and build strength? This workout’s for you:

30-minute row

  • Race-pace 20 strokes at 1000m
  • 30 strokes at 2000m
  • 40 strokes at 3000m
  • 50 strokes at 4000m
  • 20 strokes at 5000m
  • 10 strokes at 6000m

Then do: 10-8-6-4 reps of:

  • Real push-ups
  • Wall balls (or kettlebell swings)
  • Pull-ups

Easy cool down row for 6 mins.