This program is designed to help rowing athletes become stronger, faster rowers helping increase their overall endurance and time trials.
FeaturesPrep
A
Warm Up
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Medicine Ball Slams x 10 - Lateral Bound x 5ea. - Plank Shoulder Tap x 6ea.
B1
Goblet RFE Split Squat
3 x 8
B2
Pull-Up
3 x 8
B3
Banded Pallof Hold
3 x 0:20
C1
Back Squat
3 x 8
C2
1-Arm DB Row
3 x 8
C3
Front Plank Reach
3 x 8
D1
Lateral Mini Band Walk
3 x 8
D2
Dumbbell Calf Raise
3 x 8
D3
SB Roll Out
3 x 8
Conditioning
E
500m Row
2 rounds 500m row 3 minutes rest between rounds.
Prep
A
Warm Up
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Tall Kneeling Medball Chest Pass x 10 - Box Jumps x 5 - Side Plank x 20sec. ea.
B1
Barbell Bench Press
3 x 8
B2
DB Reverse Fly
3 x 8
B3
Farmers carry
3 x 40
C1
DB Incline Bench Press
3 x 8
C2
TRX Face Pulls
3 x 8
C3
TK Kettlebell Halo
3 x 8
Conditioning
D
1km Row
Perform 1000m Row.
Prep
A
Warm Up
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Half Kneeling Medball Lateral Toss x 5ea. - Broad Jump x 5 - Birddog x 8ea.
B1
Trap Bar Deadlift
3 x 8
B2
HK Landmine Press
3 x 8
B3
Banded Oblique Twists
3 x 8
C1
1 DB SLDL
3 x 8
C2
1 KB Overhead Walk
3 x 20
C3
Slide Board Body Saw
3 x 8
300m Row
D
3 rounds 3 minutes rest between rounds.