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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