GMCF Rowing - Friday August 18, 2017

Warm Up:
Tabata Quick Feet Row - Alternate with Partner (8 Rounds)

10 Good Mornings
10 Spiderman Steps
10 Russian Lunges
5 Push Up to Down Dog

Workout:
16 Min AMRAP

2 - 4 - 6 - 8 - 10 - and so on...

Row for Cals
Thruster
Synchronized Burpees
KB Swings
Weighted Box Step Ups

Teams of 2. One athlete begins at the Row and proceeds through movements. Athlete 2 begins at Step Ups and proceeds backwards. Partners meet at the Burpees and complete them together before moving on through.
 

GMCF Rowing - Wednesday August 16, 2017

Warm Up:
12 Min

Station 1: Row @ 24-26 SR

Station 2: Rounds of... 6 KB Swings, 6 Push Ups, 6 Sit Ups, 3 Burpees

Switch Every 2 Minutes*

*Increase intensity each round.

Workout:
8 Min
1:00 Work / 1:00 Rest - damper 3 - Swap with Partner
---2 Min Rest---
6 Min
:30 Work / :30 Rest - damper 8 - Swap with Partner
---2 Min Rest---
4 Min
1 - 2 - 3 - 4 - 5 - 6 - and so on...
Row for Cal : Burpees - Swap stations with Partner after each round
---2 Min Rest---
2 Min
2 Rounds Tabata
Row
Double Unders
 

GMCF Rowing - Wednesday April 26, 2017

Warm-up

12 - 10 - 8 - 6 - 4
Row for Calories
Russian KB Swings
Goblet Squats
Mountain Climbers

Conditioning

Rowing with a Deck of Cards

20 Min AMRAP
With a Partner, one person is always completing a 200m Row
Meanwhile, the other person is completing the movements specific to a card drawn from a standard 52 card deck.

Diamonds - Box Jumps
Hearts - Push Ups
Spades - Air Squats
Clubs - Alternating DB Snatches

Aces = 1
Face Cards = 10
Jokers = 15 Burpees

NOTE:  Set the deck of cards in a location that everyone can access it.  While their partner is setting the time to work (how long it takes them to row 200m), they will be grabbing a card for themselves.  When they complete their movement, they return that card into a discard pile and pick up a new one for more work.  When their partner is done, they will take over that card's movement and proceed like that for the duration of 20 minutes.  The total number of Meters can be the score at the end.  When the discard pile gets big enough, trainers can shuffle and set back to be drawn.

I hope this goes well!!

GMCF Rowing - Wednesday April 19, 2017

Skill

NOTE: 5 Min explanation can help set them up for a productive warm up where they can try to perfect their force curve

Perfect Your Force Curve
Turn display to the screen with the Force Curve...

•Begin Rowing with just the hip swing (arms and legs remain straight)
•Add in Arms as a follow through from the hip drive
•Row then from half slide
•Finally Row from full slide

Keep your eye on your force curve for each stroke. Remain on each step until the curve that you are looking at looks smooth and in a haystack shape

Warm-up

Alternate with a Partner...

20 Cal Row - Easy / Inchworm Complex
15 Cal Row - Moderate / Push Up to Down Dog
10 Cal Row - Power / Burpees
5 Cal Row - Extra Power / Rest

Workout

4 Rounds with A Partner For Max Calories

NOTE:  If you have a large class, start partners on different stations so that you have enough dumbbells and med balls for everyone.

5 Min
30 Plank High 5's (in plank position - partners reach out in front of each other with opposite hands to high 5!)
Max Cal Row
Alternate Rowers Every 10 Calories

1:00 Rest

5 Min
30 Partner Wall Balls ( partners stand side by side and choose a target on the wall. One person does a wall ball and partner catches the ball and tosses it back)
Max Cal Row
Alternate Rowers Every 10 Calories

1:00 Rest

5 Min
30 Burpee over Partner ( partners start on the ground side by side and one person stands up and hops over their partners legs, goes down to the ground and stands up and hops back)
Max Cal Row
Alternate Rowers Every 10 Calories

1:00 Rest

5 Min
30 Synchronized DB Snatches (facing each other, partners complete db snatches together)
Max Cal Row
Alternate Rowers Every 10 Calories

                                           

GMCF Rowing - Wednesday, April 5, 2017

Skill (8 Min)

RATIO/RHYTHM

3 MIN EMOTM at a 26 SPM
increase intensity each minute and notice how the Rhythm changes. The Ratio between the Drive and the Recovery changes from 1:1 towards a 1:2 Ratio

If you are not working on the rower during these 3 minutes, complete Inchworm Complexes

Warm-up (10 Min)

4 - 6 - 8 - 10
Step Ups
Air Squats to Med Ball
Mountain Climbers
Row for Calories

Conditioning (20 Min)

Two Rounds on a 20 minute Clock:

Round 1:
Partner 1 - 5 min ROW, EMOTM increase two beats in stroke rate beginning at 16
Partner 2 - 5 min AMRAP of 5 Burpees/5 Box Jumps/5 Wall Balls
Then Switch

Round 2:
Partner 1 - 5 min ROW, EMOTM decrease two beats in stroke rate beginning at 24
Partner 2 - 5 min AMRAP of 5 Burpees/5 Box Jumps/5 Wall Balls
Then Switch

GMCF Rowing - Wednesday March 29, 2017

Warm Up:

Athlete A Work : Athlete B Work- then switch positions

100m Row : Number 4 Stretch
200m Row : High Plank to Down Dog
300m Row : Alt Spiderman Steps
200m Row : Russian KB Swings
100m Row : Alt Box Step Ups

Workout:

Complete with Partner for time.

100 Cal Row
80 KB Swings
60 Cal Row
40 Box Jumps
20 Cal Row

GMCF Rowing - Monday March 27, 2017

TODAY'S FOCUS : Slow Approach to the Catch Position.  You want to move with control up the slide.  Arms come out and body swings over somewhat quickly, but the seat movement on the slide is slow and smooth.  Patience on the knee bend is key.  Practice feeling your hamstrings lengthen as you sit with your arms extended and your body angle forward and slowly approach the catch position.  Your hamstrings will feel like a rubber band being pulled taught.  The jump off at the catch is where your hamstrings fire the strongest.  They need to be cocked back and ready to launch, this is what you are doing as you come up to the catch with control.

WARM UP:

3 Rounds Through...Tabata Series

Row
Ring Row
Row
Cossack
Row
PVC Strict Press
Row
Good Mornings

Workout:  

With a Partner...

In 12 Mins:

Station 1:  Max Meter Row

Station 2:  AMRAP*

12 KB/DB Push Press
9 Weighted Squats
6 Burpee over Bar
*Partners must switch stations after the completion of each round of the AMRAP

GMCF Rowing - Wednesday March 22, 2017

Warm Up:

Row While your Partner does 12 Good Mornings /switch
Row While your Partner does 12 Scorpion Stretches /switch
Row While your Partner does 12 Spiderman Steps /switch
Row While your Partner does 12 Boot Strap Squats /switch
Sprints:

You and a partner complete each round. Gradually build intensity.

:30 Row
:30 Row
:30 Row
:30 Row @ Max Effort*
*this average split will = X

Workout:

You and your partner complete each round

1:00 @ X + 20

1:00 @ X + 15

1:00 @ X + 10

1:00 @ X + 5

1:00 @ X

1:00 @ X + 5

1:00 @ X + 10

1:00 @ X + 15

1:00 @ X + 20

GMCF Rowing - Monday March 20, 2017

Warm Up:

5 - 10 - 15

  • Calorie Row
  • Air Squats
  • One Arm DB Row - R
  • One Arm DB Row - L
  • Mountain Climbers

* If sharing equipment, one Athlete can start at the Row and another Athlete can start at the DB Rows.

Workout:

2 Person Teams

Complete in Waterfall Format (Athlete 1 begins at the Burpees and Athlete 2 can start when Athlete 1 moves onto the Row)

For Time.

5 - 10 - 15 - 20 - 25

  • Burpees
  • Wall Balls
  • Cal Row

Rest :30 after Athlete 2 completes each round.

GMCF Rowing - Friday March 17, 2017

Warm Up:

10 - 8 - 6 - 4 - 2 

  • Row for Calories
  • PVC Pass Through
  • PVC Good Morning

Workout:

2 Rounds of...

  • 10 Cal Row with Power
  • 10 Cal Row Easy

~1:00 Rest

4 Rounds of...

  • 8 Cal Row with Power
  • 8 Cal Row Easy

~1:00 Rest

6 Rounds of...

  • 6 Cal Row with Power
  • 6 Cal Row Easy

~1:00 Rest

8 Rounds of...

  • 4 Cal Row with Power
  • 4 Cal Row Easy

~1:00 Rest

10 Rounds of...

  • 2 Cal Row With Power
  • 2 Cal Row Easy

Sprints:

5 Rounds of...

:30 sec Ski Erg Sprint
:30 sec Rest

GMCF Rowing - Wednesday March 15, 2017

Warm Up:

2 Rounds Of ....

  • :45 Row / :15 Rest
  • :45 Scorpion Stretch / :15 Rest
  • :45 Mountain Climbers / :15 Rest
  • :45 Plank to Down Dog / :15 Rest

Workout:

3 Rounds for Total Reps

  • 1:00 Wall Ball
  • 1:00 KB Swing
  • 1:00 Box Jumps / Step Ups
  • 1:00 DB Push Press
  • 1:00 Row

1:00 Rest after each Round

GMCF Rowing - Monday March 13, 2017

Warm Up:

Teams of 3

  • 300m Row
  • Max Inchworm Complex
  • Max Sampson Complex

Workout:

3 Rounds for Time

600m Row

While Partner does...

  • 60 sec Wall Sit
  • 20 Weighted Walking Lunges
  • 20 Air Squats
  • Max Rep DB Push Press

GMCF Rowing - Friday March 10, 2017

Warm Up:

3 Min Intervals / 1 Min Paddle in between (Rest)

Spend 1 minute at each stroke rate during the 3 Min Interval

This is a warm up so start easy and gain power as you go

24-26-28-Tempo Rowing

26-28-30-Tempo Rowing

28-30-32-Tempo Rowing

*Tempo Rowing = 5 strokes on, 5 strokes off

Fun: 

Guess Your Calories In 1 Min Of Effort (rest in between)

Take 3 Attempts:  1 Min Hard Effort (no peeking at monitor) Guess your Calories

Workout:

For Time:

  • 500m
  • 1 Burpees
    • 1 Min Rest
  • 400m
  • 2 Burpees
    • 1 Min Rest
  • 300m
  • 3 Burpees
    • 1 Min Rest
  • 200m
  • 4 Burpees
    • 1 Min Rest
  • 100m
  • 5 Burpee

GMCF Rowing - Wednesday March 8, 2017

Warm Up:

Row while your partner completes all of these movements...

Across the gym and back

  • Lunges
  • Inchworms
  • Spiderman Steps
  • Burpee Broad Jump

(During your warm up row, work on your form and apply power with your legs)

Workout:

In Teams of 2...(One Athlete working at a time)

Complete 3 Rounds for Time.

  • 65 Cal Row
  • 54 Double Unders (or Single Power Jumps)
  • 43 KB Squat Cleans
  • 32 Box Jumps
  • 21 Burpees

 

GMCF Rowing - Monday March 6, 2017

Warm-up

5 Cal Row while partner does Air Squats to Medball, switch
10 Cal Row while partner does Mountain Climbers, switch
15 Cal Row while partner does Air Squats to Medball, switch
20 Cal Row while partner does Mountain Climbers, switch

Fun

With a Partner, each assume plank position in opposite directions with both partners feet on the medball. Complete 100 Total Plank Shoulder Taps. Make sure you hold a solid plank body. Rest as Needed.

Conditioning

8 ROUNDS

1:00 Row for Calories
:30 Rest
1:00 Wall Sit with Bicep Curls
:30 Rest

Record Total Calories and Total Bicep Curls 

GMCF Rowing - Friday March 3, 2017

Warm Up:

10 - 8 - 6 - 4 - 2

  • Row for Calories
  • Wall Balls
  • Spiderman Steps
  • Push Up to Down Dog

 

Workout:

5 Min AMRAP

  • Athlete 1: 400m Row
  • Athlete 2: Max Reps KB Swings
    • Switch

3:00 Rest

5 Min AMRAP

  • Athlete 1: 300m Row
  • Athlete 2: Max Reps Mountain Climbers
    • Switch

3:00 Rest

5 Min AMRAP

  • Athlete 1: 200m Row
  • Athlete 2: Max Reps Air Squats or Goblet Squats
    • Switch

GMCF Rowing - Wednesday March 1, 2017

Warm Up:

Each partner gets 1:00 at each stroke rate:  24 - 26 - 28 - 30 - 32 with damper set to 5 at moderate intensity

Workout:

Each Partner completes the following pieces at specific stroke rate and damper setting

200m @ damper of 9 and stroke rate between 30-32

400m @ damper of 7 and stroke rate between 28-30

600m @ damper of 5 and stroke rate between 26-28

800m @ damper of 3 and stroke rate between 24-26

GMCF Rowing - Tuesday February 28, 2017

Warm Up:

10 - 8 - 6 - 4 - 2 

  • Row for Calories
  • Cossack Squats
  • Good Mornings

Workout:

Complete for time.

  • 60 Cal Row
    • 30 Alt Pistols (modified to one legged sit to box)
  • 40 Cal Row
    • 20 Alt Pistols 
  • 20 Cal Row
    • 10 Alt Pistols

GMCF Rowing - Monday February 27, 2017

Warm Up:

Complete with a partner

6 rounds total - increase intensity each round

6 x 100m Sprints (each partner completes 3)

Strength:

Complete with partner

Set Single Distance: 4000m Row for Time

  • Switch every 250m (go HARD - stroke rate 28-30)

*If working as individual set interval:distance 250m work / 1:00 rest x 8

REST 2:00 (some pairs might finish before others)

Endurance:

Set Single Distance: 4000m Row for Time

  • Switch every 500m (go Moderate/Hard - stroke rate 26-28)

*If working as individual set interval:distance 500m work / 2:00 rest x 4

GMCF Rowing - Wednesday February 22, 2017

Warm Up:

Waterfall Style with Partner

2, 20, 200m, 4, 40, 400m, 6, 6, 600m

  • Burpees
  • Double Unders (or Singles)
  • Row

Workout:

AMRAP in 3 Min:

  • 500m Row
  • Max Wall Balls

3:00 Rest

AMRAP in 3 Min:

  • 500m Row
  • Max Push Ups

3:00 Rest

AMRAP in 3 Min:

  • 500m Row
  • Max Burpees

3:00 Rest

AMRAP in 3 Min: 

  • 500m Row
  • Max Air Squats to Med Ball