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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Friday 200313

Complete as many rounds as possible in 7 minutes of:

5 hard-effort pulls on C2 rower

3 deadlifts

♀ pulls at sub-1:45/500-m pace, 215-lb. deadlift

♂ pulls at sub-1:30/500-m pace, 315-lb. deadlift

Friday 200221

Practice SLIPS for 40 minutes

Then,

Row 1,000 m for time

Monday 200217

Practice backward roll to support on rings

Then,

Row 750 m for time

Thursday 200213

Sots press 3-3-3-3-3-3-3 reps

Then,

Row 500 m for time

Tuesday 200211

On a 15-minute running clock, for max reps:

5 rounds of:

  20 seconds of pull-ups, 10 seconds of rest

  20 seconds of push-ups, 10 seconds of rest

Then, 5 rounds of squats and GHD sit-ups

Then, 5 rounds of of rowing and double-unders

Sunday 200209

Back squat 3-3-3-3-3 reps

Then,

Row 750 m for time

Monday 200203

Complete as many rounds as possible in 10 minutes of:

10 handstand push-ups to 6-in. deficit

20-calorie row

30 single-leg squats, alternating

Wednesday 200205

3 rounds of:

7 dumbbell bench presses

5 strict L pull-ups

Then,

Row 1,000 m for time

Wednesday 200129

Run or row 10,000 meters

Saturday 200125

3 rounds for time of:

Row 500 meters

12 muscle-ups