Row, Row, Row Your…. Rower! (And Do Some Other Stuff Too)


Augie | 07/20/2021 |

Just like all of the movements, rowing has a technique. Come on and let us get you dialed in.

Hey friends, I hope you’re having a great week so far. Here is your Wednesday Fitness Forecast: It’s going to get spicy with a lot of rowing and scattered KB Swings and Mountain Climbers! So, without further ado, lets get into it.

Today will be a longer WOD designed with engine building in mind. First, we will spend some time covering the basics of rowing technique to ensure you are getting the most out of each row stroke. We’ll spend some time dialing that in and when we’re done, we will use that in today’s WOD.

The WOD will be a downward trending set of Calories Rowed, KB Swings (at a lighter weight due to HIGH VOLUME), and Mountain Climbers. The mountain climbers are counted as 1 per leg, i.e. R-L-R-L = 1-2-3-4.

The rep scheme today will be 50-40-30-20-10, meaning you will do 50 reps of each exercise before staring again for 40, then 30, etc. At the end you will have accumulated 150 Cal of rowing, KB swings, and Mountain climbers which is a good day by any measure.

So, get in there and let’s have some fun!

Skill: Rowing technique

WOD: For Time
50-40-30-20-10
Cal row
KB swings (35/26)
Mountain climbers


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