Discussion
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
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