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 170610

5 rounds for reps of:

1 minute of box jumps, 24-in. box

1 minute of wall-ball shots, 20-lb. ball

1 minute of rowing (calories)

Rest 1 minute

Sunday 170604

5 rounds for reps of:

1 minute of 75-lb. sumo deadlift high pulls

1 minute of 75-lb push presses

1 minute of rowing

Rest 1 minute

Sunday 170521

3 rounds for time of:

Row 250 meters

65-lb. squat snatches, 12 reps

21 push-ups

Tuesday 170516

Row 1,000 meters

Friday 170421

AGOQ Workout 1

For time:

100 dumbbell snatches

80-cal. row

60 bar-facing burpees

40 muscle-ups

Men use 50-lb. dumbbell

Women use 35-lb. dumbbell

Friday 170414

On the C2 rower, 10 rounds of:

Pull a sub-1:30/500-m pace for as long as possible

Rest 1 minute

Wednesday 170322

Weighted pull-ups 3-3-3-3-3 reps

Row 1,000 meters

Friday 170317

Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Sunday 170312

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

Wednesday 170301

5 rounds of:

5 minutes of rowing

5 minutes of rest