Warm Up:

Tabata Series

Station 1:

  • Row
  • Row
  • Row
  • Row

Station 2:

  • Ring Rows
  • Hanging Shrugs
  • Air Squats
  • Push Ups

*Switch Stations after 4 Rounds of Tabata. Cycle through 3 times (each partner has 3 turns on the rower).  

Skill: 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.


2016 Sweat-Hearts Throwdown - "Rows to Bar"

With a Partner...

In 8 Mins:

Station 1:  Max Meter Row

Station 2:  AMRAP*

  • 12 Shoulder to Overhead 
  • 9 Toes To Bar
  • 6 Burpee over Bar

*Partners must switch stations after the completion of each round of the AMRAP