Row Circuit

Equipment needed: Stair master, row machine, and a mat or flat surface. Warm up on the stairmaster at a pace that is slightly uncomfortable for you. Interval style- toggle between a resting and working speed. The goal for the Rows is distance. For the 1st set row for 1000m. On the 2nd set row for 750m. On the 3rd set row for 500m. Cool down with the stretches listed below.

Exercises

Satz 1: 1 Runde

❤️ Mäßig (Zone 2)

Moderate Stairs

10 minutes

Satz 2: 1 Runde

❤️ Kräftig (Zone 3)

Moderate Rowing

10 minutes

Push-Ups

25 Wiederholungen

Squats

25 Wiederholungen

Rest

45 seconds

Satz 3: 1 Runde

❤️ Kräftig (Zone 3)

Moderate Rowing

8 minutes

Push-Ups

20 Wiederholungen

Squats

20 Wiederholungen

Rest

30 seconds

Satz 4: 1 Runde

❤️ Kräftig (Zone 3)

Moderate Rowing

5 minutes

Push-Ups

Wiederholungen bis zum Versagen

Squats

Wiederholungen bis zum Versagen

Rest

15 seconds

Satz 5: 1 Runde

Quad Stretches

10 seconds

Hamstring Stretches

10 seconds

Upper Back Swimmer Stretches

10 seconds

Cobra

10 seconds

Butterfly

10 seconds

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