Interval Style Workout 

Rowing is one of my most loved/hated workouts.  One reason that rowing is challenging is because you can’t cheat form and you can’t cheat the stopwatch. Your performance is on the screen right in front of you. It is straight forward and honest.  If you hit the numbers: GREAT. If not: Then you didn’t do the workout.  It holds you accountable.  This is why I love it.  The reason I hate it is because it’s HARD! (And your butt gets sore for rowing for an hour)

Directions

Row for 30 seconds. Then rest for 30 seconds. That’s 1 round. Do 8 total rounds, or eight minutes straight. That’s 1 block. Do 6 total blocks with 2 minutes rest between each. The goals for each block are written below.

Row

  • Work: 30 Seconds
  • Rest: 30 Seconds between Rounds
  • Eight Rounds

Total Blocks:

  • 6, Comprised of 8 Rounds Each (48 Total Rounds).
  • Rest 2 minutes between each block

Looks Like: 

  • 8x (30second Row/30sec Rest)
  • Rest 2 minutes
  • 8x (30second Row/30sec Rest)
  • Rest 2 minutes
  • 8x (30second Row/30sec Rest)
  • Rest 2 minutes
  • 8x (30second Row/30sec Rest)
  • Rest 2 minutes
  • 8x (30second Row/30sec Rest)
  • Rest 2 minutes
  • 8x (30second Row/30sec Rest)
  • Rest 2 minutes

Goals:

  • First block of 10 rounds hit 110 meters in each interval
  • Second block of 10 rounds hit 115 meters
  • Third block of 10 rounds hit 110 meters
  • Fourth block of 10 rounds hit 115 meters
  • Fifth round of 10 rounds hit 110 meters
  • Sixth round of 10 rounds play to see if you can get higher than 115 meters without going “all out”

Time: 60 Minutes