Equipment I Used:
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.
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.
WEARING | leggings c/o Ellie (old but similar HERE & HERE) // bra: c/o W.I.T.H. // tank: c/o Marshall’s (old but similar HERE) // sneakers: Nike
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).
SHOP A SIMILAR LOOK: