Row Circuit

Equipment needed: Stair master, row machine, and a mat or flat surface. Warm up on the stairmaster at a pace that is slightly uncomfortable for you. Interval style- toggle between a resting and working speed. The goal for the Rows is distance. For the 1st set row for 1000m. On the 2nd set row for 750m. On the 3rd set row for 500m. Cool down with the stretches listed below.

Exercises

Set 1: 1 ronde

❤️ Matig (Zone 2)

Moderate Stairs

10 minuten

Set 2: 1 ronde

❤️ Krachtig (Zone 3)

Moderate Rowing

10 minuten

Push-Ups

25 herhalingen

Squats

25 herhalingen

Rest

45 seconden

Set 3: 1 ronde

❤️ Krachtig (Zone 3)

Moderate Rowing

8 minuten

Push-Ups

20 herhalingen

Squats

20 herhalingen

Rest

30 seconden

Set 4: 1 ronde

❤️ Krachtig (Zone 3)

Moderate Rowing

5 minuten

Push-Ups

Herhalingen tot falen

Squats

Herhalingen tot falen

Rest

15 seconden

Set 5: 1 ronde

Quad Stretches

10 seconden

Hamstring Stretches

10 seconden

Upper Back Swimmer Stretches

10 seconden

Cobra

10 seconden

Butterfly

10 seconden

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RowRun

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Test

24 minuten, Beginner

1000 Meters Rowing

6 min 5 sec, Gemiddeld

Topkeuze voor deze Workout

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