Rower Sprint Repeat Workout

Here is a sprint rower workout to build your fitness and burn a few pesky calories to boot.

Do not underestimate this short workout. It’s hard, if you put the effort in.

​See the video below.

Perform a structured warm up as follows.

• Minute 1-2: easy pace warm up.
• Minute 3: 60% max effort.
• Minute 4: 80% max effort.
• Minute 5: Easy pace.
• Minute 6-8: 2 x 30 secs sprints at about 90% best pace with 30 secs rest between each.
• Minute 9: easy pace.
  
• Start workout.

The Workout:

• Perform 4 x 500m max effort sprints.
  
• Rest 3 mins between each sprint.

Yes - 3 mins.

Aim for your best time possible. Record your split times.

How to progress this workout.

Week 1: 2 workouts of 4 sprints.

Week 2: 2 workouts of 5 sprints.

Week 3: 2 workouts of 6 sprints.

Week 4: 2 workouts of 6-7 sprints.

Week 5: Change workout.

Give this a go and let me know how you got on. This will build speed on the rower and increase your fitness.

If you are looking to lose weight, get fit, more toned and confident, I'm looking for 1-2 men or women who want to lose between 5-20kg's, and gain strength, definition and tone.

This is a remote, online training program specifically geared towards those of you who don't live in Sydney, or can't get to my studio.

Spots are extremely limited and I'm only looking for 1-2 people who are ready to make a change for 2021.

To apply, fill out the form in the link below and I'll be in touch if you meet the requirements:

Apply Here.
Thank you.