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Description

Begin the rowing pyramid with five minutes of easy rowing, paying attention to the four phases of the rowing stroke and establishing a rhythmic pattern to the stroke. Get off the rower and stretch for another five minutes. Finish the workout with a few minutes of easy rowing to bring the body back to a pre-workout state. CHALLENGE: Keep track of SPM during fast rowing (Strokes per min)


Exercises

Set 1: 1 round
Alternating Runners Lunges
Alternating Runners Lunges
1 minute
Warm Up Rowing
Resistance: Light
Effort: Light
Warm Up Rowing
5 minutes
Alternating Quad Stretches
Alternating Quad Stretches
30 seconds
Alternating High Knee Pulls
Alternating High Knee Pulls
30 seconds
Alternating Side Reaches
Alternating Side Reaches
1 minute

Set 2: 1 round
Fast Rowing
Resistance: Moderate
Effort: Vigorous
Fast Rowing
1 minute
Moderate Rowing
Resistance: Moderate
Effort: Moderate
Moderate Rowing
1 minute

Set 3: 1 round
Fast Rowing
Resistance: Moderate
Effort: Vigorous
Fast Rowing
2 minutes
Moderate Rowing
Resistance: Moderate
Effort: Moderate
Moderate Rowing
2 minutes

Set 4: 1 round
Fast Rowing
Resistance: Moderate
Effort: Vigorous
Fast Rowing
3 minutes
Moderate Rowing
Resistance: Moderate
Effort: Moderate
Moderate Rowing
3 minutes

Set 5: 1 round
Fast Rowing
Resistance: Moderate
Effort: Vigorous
Fast Rowing
4 minutes
Moderate Rowing
Resistance: Moderate
Effort: Moderate
Moderate Rowing
4 minutes

Set 6: 1 round
Fast Rowing
Resistance: Moderate
Effort: Vigorous
Fast Rowing
3 minutes
Moderate Rowing
Resistance: Moderate
Effort: Moderate
Moderate Rowing
3 minutes

Set 7: 1 round
Fast Rowing
Resistance: Moderate
Effort: Vigorous
Fast Rowing
2 minutes
Moderate Rowing
Resistance: Moderate
Effort: Moderate
Moderate Rowing
2 minutes

Set 8: 1 round
Fast Rowing
Resistance: Moderate
Effort: Vigorous
Fast Rowing
1 minute
Moderate Rowing
Resistance: Moderate
Effort: Moderate
Moderate Rowing
1 minute

Set 9: 1 round
Rowing
Resistance: Light
Effort: Light
Rowing
3 minutes


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