Archives for Row


Thursday Workout

40mins of Cardio

Bench Press @ BW - 15reps,12,10,8,6,4,2
Seated Single Arm Cable Row @ 45kg - 15reps,12,10,8,6,4,2
DB Hammer Curls @16kg - 4 x 50reps
Deep Front Squats @ 60kg - 4 x 20reps

Thursday Workout

15mins Row
15mins Bike
15mins Row
15mins Run

Monday Workout

Row Intervals

30secs/30 rest
- 145m, 161, 160, 157, 151
20secs/20 rest
- 99m, 101, 98, 93, 99
10secs/10 rest
- 70m, 65, 55, 58, 64

6 x 500m row under 1:50 each

10km on spin bike

Tuesday Workout


10 x 50 Medball Slams + 400m Run

Then
6 x 250m Row Sprints (30secs rest between)

Friday Workout


 

- 10mins on each exercise for max distance.
Row
Ride
Run

- 30min MMA Conditioning Circuit

Tuesday Workout


 
 

6 x 500m Row (each under 1:50mins)
90secs rest between

3km Run with 5kg

Monday Workout


 

am - Intervals
6 x 1km Runs @ 4:30mins/km
2min Rest between

pm - Endurance
20 x Bench Press @ 60kg
20 x Seated Row @ 60kg
20 x OH Walking Lunge @ 24kg
... 20 x Weighted Crunch @ 24kg
20 x Kettlebell Snatch @ 24kg
(4 times through)

Push Up Row Crunch Squat

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