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Chris Darke
Nov 2

GoRow indoor rowing 3rd November

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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

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    Dec 7

    GoRow indoor rowing 8th December

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  • Chris Darke
    Nov 24

    GoRow indoor rowing 24th November

    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 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
  • Chris Darke
    Nov 10

    GoRow indoor rowing 10th November

    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 Stretching: 30sec couch & pigeon each leg 12-15 wrist & elbow extensions 12-15 chest huggers 10 deep air squats Row 1 min - Arms only, body at 11 o’clock Row 1 min - Arms and body only Row 1 min - Full stroke @ 16SPM Row 1 min - Full stroke @ 20, decr. split 5s Row 1 min - Full stroke @ 24. “. “. INTERVAL 1 3 rounds: 45sec air squats 45sec good mornings 45sec row Max effort row for 1 min (see how far you can row) ROWING CIRCUITS 5 rounds for time 250m row 20 ab mat sit-ups 20 pushups 50ft DDB FR lunge COOL DOWN Steady easy row at reducing stroke rate every minute starting from 20-19-18-17-16 spm