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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Wednesday 190710

Row 5,000 meters

7 minutes of L-sit from the floor in as few sets as possible.

Tuesday 190702

3 rounds for time of:

750-m row

L-sit for same time as row

Thursday 190627

3 rounds for time of:

1,000-m row

50 wall-ball shots

100-ft. handstand walk

100 double-unders

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

Tuesday 190618

For time:

2-minute handstand hold

Row 500 m

2-minute plank hold

Row 500 m

2-minute support on rings

Row 500 m

Saturday 190615

4 rounds for time of:

500-m row

L-sit, from the ground, for same time as row

Tuesday 190611

3 rounds for time of:

Row 1,000 meters

30 jumping pull-ups

30 jumping ring dips

Then, practice SLIPS for 20 minutes.

Sunday 190602

For time:

Row 2,000 meters

21 cleans

15 thrusters

Row 1,000 meters

15 cleans

12 thrusters

Row 500 meters

9 cleans

9 thrusters

♀ 95 lb. ♂ 135 lb.

AND

On a running clock, row AND run 5,000 meters.

Tuesday 190521

3 rounds for time of:

1,000-m row

15 clean and jerks

♀ 95 lb. ♂ 135 lb.

Tuesday 190514

Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS).

Run or row 5,000 meters.