CrossFit Romsey Forums

If you haven’t attended a Gow Row indoor rowing class before then it’s advised to arrive at 10:45 for an introduction to set-up on the machine and some technique guidelines. Previous attendees are welcome to do this again. The workout starts at 11:00 WARM UP Row 500m easy pace starting at 18 spm, increase stroke rate every 100m TECHNIQUE DRILLS Row 250m - Legs only Row 250m - Legs and body Row 500m - Full stroke Rest 1 minute Row 250m - Legs and body Row 250m - Legs only Row 100m - Arms only, body stays at 11 o’clock INTERVAL 1 20 sec Light rowing 20 sec Medium 20 sec Hard Repeat x3 ROW CIRCUITS 250m Medium row 20 Bicycle crunches 20 Press ups (strict or worming with hand release) 20 Lunges Repeat x3 Rest +/- 1 minute 30 sec Medium-Hard rowing:30 sec Squat jumps Repeat x3 INTERVAL 2 Row Hard 100m OTM (5min) Stroke rate <26SPM COOL DOWN (5 min) Steady easy row at reducing stroke rate every minute from 24-22-20-18-16 spm

If you haven’t attended a Gow Row indoor rowing class before then it’s advised to arrive at 10:15 for an introduction to set-up on the machine and some technique guidelines. Previous attendees are welcome to do this again. The workout starts at 10:30. STRETCHING 30sec couch and pigeon each leg 12 wrist & elbow extensions 12 chest huggers 12 air squats WARM UP & TECHNIQUE DRILLS Row 1 min - Legs only, body at 12 o’clock Row 1 min - Legs and body Row 1 min - Arms only, body at 11 o’clock Row 1 min - Full stroke @ 20SPM Row 1 min - Full stroke @ 22SPM INTERVAL SET 1 Tabata 40 sec max effort rowing 20 sec recovery Repeat x4 Rest 1 min ROW CIRCUITS A 30 sec row alternating with; 1 min Plank 1 min DB Shoulder press (alternate arms at 30sec) 1 min Seated twist with med ball (feet out, lean) 1 min squats - straddle over slide 1 min Plank seat crunches Rest 1 min INTERVAL SET 2 (working on improving 500m pace) 1:30 hard rowing 1:30 recovery Repeat x3 at 20, 24, 28 spm Rest 1 min ROW CIRCUIT B Row 1 min light OTM 30sec GHD back extension 30sec Hollow hold 30sec Squat jumps Repeat x2 COOL DOWN Steady, easy row at reducing stroke rate every minute for 4 minutes starting from 20-19-18-17-spm

If you haven’t attended a Gow Row indoor rowing class before then it’s advised to arrive at 10:15 for an introduction to set-up on the machine and some technique guidelines. Previous attendees are welcome to do this again. The workout starts at 10:30. STRETCHING 30sec couch and pigeon each leg 12 wrist & elbow extensions 12 chest huggers 12 air squats WARM UP & TECHNIQUE DRILLS Row 1 min - Legs only, body at 12 o’clock Row 1 min - Legs and body Row 1 min - Arms only, body at 11 o’clock Row 1 min - Full stroke @ 20SPM Row 1 min - Full stroke @ 22SPM INTERVAL SET 1 Tabata 40 sec max effort rowing 20 sec recovery Repeat x4 Rest 1 min ROW CIRCUITS A 30 sec row alternating with; 1 min Plank 1 min DB Shoulder press (alternate arms at 30sec) 1 min Seated twist with med ball (feet out, lean) 1 min squats - straddle over slide 1 min Plank seat crunches Rest 1 min INTERVAL SET 2 (working on improving 500m pace) 1:30 hard rowing 1:30 recovery Repeat x3 at 20, 24, 28 spm Rest 1 min ROW CIRCUIT B Row 1 min light OTM 30sec GHD back extension 30sec Hollow hold 30sec Squat jumps Repeat x2 COOL DOWN Steady, easy row at reducing stroke rate every minute for 4 minutes starting from 20-19-18-17-spm