CityRow

Work for the Weekend: Row Your Boat

While in New York City for the Nike Women’s Showcase, I took a class at CityRow which absolutely Kicked. My. Ass. In the best way possible. It wasn’t my first time on an Indo-Row, but it was my first time in a structured rowing class and it did not disappoint. Inspired by the burn I felt in NYC, I tried to recreate with the set below. Are you new to an indoor rower machine? Revisit this post for proper form and set-up.

3 Minute warm up at 40-50% max effort

1 minute max effort
30 seconds moderate effort
1 minute max effort
30 seconds moderate effort

Get off the rower and do a 60-second plank

2 minute max
1 minute moderate effort
2 minute max
1 minute moderate effort

Get off the rower and do a 60-second plank

60 seconds bicycle crunches

1 minute max
90 seconds moderate
1 minute max
90 seconds moderate

Get off the rower and do a 60-second plank

60 seconds bicycle crunches

60 seconds side plank (30 seconds on each side)

End on the rower with a 45 second sprint. Finish the workout off the rower with 45 seconds of burpees.

 

Image via CityRow.

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