Rowing Pyramid Workout with Bodyweight Exercises
Equipment I Used:
- WaterRower (any rower will do!)
- Exercise mat
You’ll go back and forth between rowing sprints and bodyweight exercises on the floor, completing a total of six rounds. Round 1 = 600m row + bodyweight circuit. Round 2 = 500m row + bodyweight circuit. Every round, the rowing distance is reduced by 100m. I’ve included some goal times for you so that you know (roughly) how hard you should be pushing–scroll down below the exercise descriptions to see that chart.
- 10 Side Plank Push Ups (Right) | From the waist up, you’ll be in a push up position: hands on the ground a little wider than shoulder width apart, chest square to the ground. From the waist down, you’ll be in a side plank with the left foot stacked on top of the right. It’s important that the twist is from the waist; you want equal weight in both hands. From here, you’ll do a push up, engaging that right oblique to keep your body in a straight line as you lower the chest towards the ground and then press up, straightening your arms. Beginners: modify by doing this from your knees (still twist the low body, left knee stacked on top of right knee).
- 20 Air Squat – Squat Jump Combo | Feet about hips-width apart, squat down, sending your hips and butt back and down (not the knees forward!). Keep your chest open, shoulders back—it’s natural to lean forward slightly as you lower down, but we don’t want to hunch Bring your hands in front of you as you sink down to your lowest point, bodyweight staying in your heels. From there, powerfully stand back up, straightening your legs and thrusting your hips forward (squeeze your bum at the top!) and driving your arms behind you. Next time you squat down, instead of simply standing up, you’re going to jump up straight into the air. Continue alternating between the squat and squat jump. 1 squat + 1 squat jump = 1 rep.
- 10 Side Plank Push Ups (Left)
- 20 Alternating Squat to Side Kick | Feet about hip’s width apart, start by squatting down, weight in your heels. As you press up to stand, shift your weight over to the left foot and kick your right leg up and out to the side. Bring it back in, landing right back down in a squat, weight once again even between your two feet. Next time you press up to straighten, shift your weight to the right and kick the left leg straight up and out to the side. Each kick counts as 1 rep (so you’ll kick 10 times on each side, alternating back and forth).
I’ve included some goal times for you hit on your sprints to keep you on track. Depending on your fitness level, you may be way below these times or just eeking in under the clock. Either way, challenge yourself not to go over these times if injuries/ability allows.
Rowers out there — what are your best times for each of these distances? I don’t do 600m or 400m sprints frequently, but my fastest times for the rest are: 17sec 100m / 36sec 200m / 58sec 300m / 1:49 500m. My competitive people, use my times as motivation to CRUSH this workout (and beat me). 🙂
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