Warm Up:

  • 1:00 Pick Drill Warm Up (arms only, arms and body, arms-body-halfslide, full strokes)
    • *Rest
  • 1:00 Medium Power @ 26-28
    • *Rest
  • 1:00 Medium+ Power @ 28-30
    • *Rest
  • 1:00 High Power @ 30-32
    • *Rest
  • 1:00 High+ Power @ 32-34

*Rest ~1 min.  If working with a partner, you rest while they row.

Workout:

20 Min Partner Damper Change Pyramid - for Total Calories

Set up Performance Monitor for an Interval:Time workout :40 work / :20 rest (transition)

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

These are damper setting for the workout to be completed with a partner.

Partner A begins on the rowing machine with damper at 10. They row for :40 seconds.  During :20 second rest period, Partner A gets off machine and Partner B gets on AND the damper gets adjusted to 9.  Alternate back and forth as you change the damper each minute.

Score is the total number of calories recorded at the end of the 20 minutes