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.