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 161105

Complete as many rounds as possible in 15 minutes of:

25 pull-ups

50-calorie row

100 overhead squats

50 box jumps

25 pull-ups

Men use a 45-lb. barbell and 24-in. box

Women use a 35-lb. barbell and 20-in. box

Friday 161028

For time:

1,000-m row

50 wall-ball shots

50 box jumps

750-m row

35 wall-ball shots

35 box jumps

500-m row

25 wall-ball shots

25 box jumps

Use a 20-lb. ball and a 24-in. box.

Friday 161021

Complete as many rounds as possible in 40 minutes of:

Row 500 meters

100 double-unders

Tuesday 161011

Complete rounds for 20 minutes of:

5 pull-ups

10 push-ups

15 squats

20 pulls on the rower

Score is total calories rowed.

Saturday 161001

Complete as many rounds as possible in 25 minutes of:

35-lb. single-arm dumbbell overhead lunges, 25 steps

Row 25 calories

35-lb. weighted sit-ups, 25 reps

Saturday 160910

5 minutes of rowing

5 minutes of push presses

There is no rest between exercises.

Men use 115 lb. Women use 80 lb.

Tuesday 160830

Row 250 meters

Row 500 meters

Row 1,000 meters

Row 500 meters

Row 250 meters

Rest 1 minute between efforts.

Saturday 160806

5 2-minute rounds of:

15-ft. rope climb, 3 ascents

Row for calories

Rest at least 3 minutes between rounds.

Saturday 160716

5 rounds of:

Row 1,000 meters

Rest 3 minutes

Add times for all 5 rowing efforts and post total to comments.

Compare to 030513.

Sunday 160626

For time:

75 pull-ups

Row 500 meters

75 push-ups

Row 500 meters

50 pull-ups

Row 500 meters

50 push-ups

Row 500 meters

25 pull-ups

Row 500 meters

25 push-ups

Row 500 meters