Rowing Machine Training

Warm-up (5–10 min)

Light row 6 min + hinge/ankle mobility.

Main Session

Technique block: 6 x 250m moderate (1:1 rest). Conditioning: 4 x 500m hard (2 min rest).

Progression

Focus on stroke consistency before adding pace; log split times weekly.

Muscle Groups Targeted

lats, glutes, hamstrings, core, upper back

What This Makes Stronger

full-body conditioning and power-endurance

Nutrition & Recovery Notes

Post-session protein + carbs helps restore glycogen and recovery.

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