An all body circuit with rowing intervals. By Matt Nethery
* Warm up 1000m on rower at moderate pace
* Workout
1. Rower: 2 x 3min intervals with 1 min recovery, target >800m
2. Push ups 2 x 20 with 30sec recovery
3. Chin ups 2 x 10 with 30sec recovery (assisted or full body weight)
4. Same as 1 : rower
5. Mediciball squat and press 2 x 25 with 30sec recovery
6. Burpees: 2 x 15 with 30sec recovery
7. Same as 1: rower
8. Core circuit: back extension 2 x 10, crunches 2 x 25, cable wood chop 2 x 10
2. Push ups 2 x 20 with 30sec recovery
3. Chin ups 2 x 10 with 30sec recovery (assisted or full body weight)
4. Same as 1 : rower
5. Mediciball squat and press 2 x 25 with 30sec recovery
6. Burpees: 2 x 15 with 30sec recovery
7. Same as 1: rower
8. Core circuit: back extension 2 x 10, crunches 2 x 25, cable wood chop 2 x 10
Looks easier than it really is. Getting 800m in 3 minutes is okay for the first 2 efforts but it goes downhill quickly after that. Great workout, loved it. Total distance on the rower without the warm up was 4700m. So I averaged 780m for each rowing interval. Nice
ReplyDelete