Row (Rowing)

As much as rowing seems like an exercise in the arm, most of the strength for each stroke really comes from the leg push. It's also important to note that it's not just how many strokes a minute you can do, but about the quality of each stroke and how much space you can create for each stroke.

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Saturday 200801

3 rounds for time of:

500-m row

21 push-ups

12 strict toes-to-rings

Saturday 200718

5 3-minute rounds of:

10 front squats

10 box jumps

Row for max calories

Rest 3 minutes between rounds.

♀ 125-lb. squat, 30-in. box

♂ 185-lb. squat, 36-in. box

Tuesday 200707

For time:

Row 500 meters

30 body-weight bench presses

Row 1,000 meters

20 body-weight bench presses

Row 2,000 meters

10 body-weight bench presses

Thursday 200702

Jerry

For time:

Run 1 mile

Row 2,000 meters

Run 1 mile

Friday 200703

Zeus

3 rounds for time of:

30 wall-ball shots

30 sumo deadlift high pulls

30 box jumps

30 push presses

30-cal. row

30 push-ups

10 body-weight back squats

♀ 14-lb. ball, 55-lb. SDHP and press, 16-in. box

♂ 20-lb. ball, 75-lb. SDHP and press, 20-in. box

Sunday 200614

5 rounds for time of:

20 GHD sit-ups

20-cal. row

Saturday 200516

Row 5,000 meters

Saturday 200509

Complete as many rounds as possible in 30 minutes of:

20 dumbbell weighted lunges

20 dumbbell shoulder presses

200-meter row

Use a pair of dumbbells totaling roughly one-third your body weight.

Sunday 200329

3 rounds for time of:

Row 250 meters

21 dumbbell thrusters

12 chest-to-bar pull-ups

♀ 20-lb. DBs  ♂ 30-lb. DBs

Friday 200320

For time:

Row 500 meters

50 GHD sit-ups

Row 1,000 meters

30 GHD sit-ups

Row 2,000 meters

20 GHD sit-ups