Warm Up/Workout:

Work alone or with a partner to complete

10,000 Meters

Rotate as you wish. (*See below for extra work)

If you are attacking this on your own, here's one way to get through it!  This is designed to keep you distracted and also to help those that have said, "I can't do that" get through a long piece. 

Define ahead of time a split to aim for 1/2 and 3/4 Intensity pieces.  1/2 Intensity should feel like you're taking a little break, 3/4 Intensity should feel like you're working.

  • 100 arms only
  • 200 arms and body rowing
  • 300 arms, body, half slide
  • 400 arms, body, full slide
  • 500 20 strokes on, 20 strokes off
  • 600 Intensity @ 3/4
  • 700 Intensity @ 1/2
  • 800 Intensity @ 3/4
  • 900 Intensity @ 1/2
  • 1000 10 strokes on, 10 strokes off
  • 900 Intensity @ 1/2
  • 800 Intensity @ 3/4
  • 700 Intensity @ 1/2
  • 600 Intensity @ 3/4
  • 500 20 strokes on, 10 strokes off
  • 400 Intensity @ 1/2
  • 300 Intensity @ 3/4
  • 200 Intensity @ 1/2
  • 100 Intensity @ FULL

*If you are working with a partner and need something to do while your partner is rowing, move through these movements to keep your body warm.

  • Sit Ups
  • Air Squats
  • Mountain Climbers
  • Good Mornings
  • Cossack Squats
  • Tea Pots