General Warm Up

10 Min Row @ easy pace


500m-400m-300m-200m- 100m Rowing Ladder
Hop on a row machine and set its computer at “Single Distance”.

Put in 500m to the computer.

Row as hard as you possibly can until you finish 500m.

Rest as long as it took you to complete your 500- meter row.

So, for example, if you rowed 500 meters in 1:30, you’d rest for 1:30.

Repeat for 400 meters this time, resting afterward for the amount of time it took you to row those 400 meters.

Repeat the pattern until you do your final 100-meter row.

Note: This workout is also fun to do with a partner, following the “you go, I go,” format, where you row, then rest as your partner rows.