Row – Page 31 – Fitness Managed

Row 5K

By cbroccoli | 08/12/2021 - 07:52 |11/12/2021 M, Singlet, Very Long (>20 min)

Sore shoulders and legs from the last two workouts, so taking an easy day today. For time

Row 5k

Try keeping a pace where you are only breathing through your nose. Back off if you feel like you need to breath through your mouth.

Results: 22:56.

Rowing Lumberjack 20 with Dumbbells

By cbroccoli | 03/12/2021 - 07:22 |04/12/2021 Chipper, Heavy Weights, M-W, Task Based, Very Long (>20 min)

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The standard Lumberjack 20 calls for a 400m run instead of rowing and uses a bar for the Deadlifts and Squats. Since there are only 20 reps, going heavy on the Dumbbells :-)…

For time:

20 x Dumbell Deadlifts @ 20kg per hand
Row 400 meters
20 x Kettlebell Swings @ 32kg
Row 400 meters
20 x Dumbbell Front Squats @ 20kg per hand
Row 400 meters
20 x Burpees
Row 400 meters
20 x Dumbbell Push Press @ 20kg per hand
Row 400 meters
20 x Box Jumps
Row 400 meters
20 x Dumbbell Squat Cleans @ 20kg per hand
Row 400 meters

Results: 26:02

Deadlifts, Row and Pushups

By cbroccoli | 23/11/2021 - 01:02 |24/11/2021 Medium (< 15 min), Medium Weights, Time Based, Triplet, W-G-M

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Every 3 minutes for 15 minutes work up to a heavy

3 x Deadlift

Then AMRAP in 12 minutes of

400m Row
12 x Deadlift @ 70% of weight from above
21 x Pushups

Results: Deadlift 225-245-255-270-275lbs (new 3RM). Metcon used 190lbs. 3 rounds plus 170 meters.

Pullups then Back Squats and Step Ups then Row

By cbroccoli | 15/11/2021 - 01:32 |15/11/2021 M, Medium (< 15 min), Singlet, Task Based

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Accumulate

20 x L-Sit Pullups

Then take 5 rounds and work up to a heavy

6 x Back Squat

Then 3 sets of

10 x Dumbbell Box Step Ups @ 16kg per Hand (r+l=1 rep)

Finisher, for time

1500m Row

Results: Back Squat 135-160-185-195-200lbs. Row 5:54. Last time was Feb 15 when I rowed 1500m in 5:57.

Bench Press then Row, Pushups, KBS, Buprees and Pullups

By cbroccoli | 11/11/2021 - 12:39 |13/11/2021 Body Weight, Chipper, M-G, Time Based, Very Long (>20 min)

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Evvery 3 minutes for 18 minutes (6 rounds)

8-10 x Dumbbell Bench Press @20kg per hand
3 x Archer Pullups per Side

AMRAP in 21 minutes

Row 500m
21 x Pushups
21 x Kettlebell Swings
15 x V-Ups
9 x Pullups

Results: Watched this Youtube video and see I am doing Archer Pullups wrong… will do them as shown next time. Metcon 3 rounds plus 500m row and 30 reps.

Tag Archives: Row

Row 5K

Rowing Lumberjack 20 with Dumbbells

Deadlifts, Row and Pushups

Pullups then Back Squats and Step Ups then Row

Bench Press then Row, Pushups, KBS, Buprees and Pullups

Variance Distribution

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