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. 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 Stroke pyramid: 1,2,3...15...2,1 / 3 light Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. 13/3 and so on to 1/ Rest 1 min ROW CIRCUITS 30 sec row alternating with; 1 min Plank 1 min One Legged Squats (30sec each leg) 1 min Seated Medicine Ball twist and pass 1 min air squats straddle over slide 1 min Backward lunge 2xDb 1 min Plank seat crunches Rest 1 min INTERVAL SET 2 4x 500m @ 22, 24, 26, 28 spm with a 1 minute recovery between intervals. Try and maintain the same pace for all 4 intervals. COOL DOWN Steady, easy row at reducing stroke rate every minute starting from 20-19-18-17-16 spm
Chris Darke
Dec 7
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