21 DAYS TO GO!
As we welcome the Nobbys SLSC Newcastle crews to the team as our 18th club we also get stuck into our week 6 workout thanks to the legends at Wauchope-Bonny Hills Surf Life Saving Club. This week Tom, Jack and Tyler have created three ‘spicy’ sessions for everyone to get stuck into. You can also jump back and see the previous workouts here www.24hourrow.com.au/workouts

21 DAYS TO GO! As we welcome the Nobbys SLSC Newcastle crews to the team as our 18th club we also get stuck into our…

Posted by 24 Hour Row on Friday, July 31, 2020

Session 1:

STROKE RATE PYRAMID

  • 4 minutes @ 16 strokes per minute (spm)
  • 3m @ 18 spm
  • 3m @ 20 spm
  • 2m @ 22spm
  • 2m @ 24spm
  • 2m @ 26spm
  • 2m @ 24spm
  • 2m @ 22spm
  • 3m @ 20spm
  • 3m @ 18spm
  • 4m @ 16spm

Session 2:

  • 2000m row
  • 20 pushups
  • 1500m row
  • 30 pushups
  • 1000m row
  • 40 pushups
  • 500m row
  • 50 pushups

Session 3:

FOR TIME

  • 50 burpees
  • 50 Air squats
  • 50 Hollow rocks
  • 50 Pushups
  • 1000m row (See video for demo)
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