HOME ROW WORKOUTS
WORKOUT 1
500m row
20 GTOH (barbell ground to overhead)
5 burpees
500m row
15 GTOH
10 burpees
500m row
10 GTOH
15 burpees
500m row
5 GTOH
20 burpees
WORKOUT 2
400m row
30 lunges
20 press ups
10 power clean
x 5
WORKOUT 3
PARTNER WORK: You Go I Go
100 cal row
100 deadlifts
80 cal row
80 lunges
60 cal row
60 push press
40 cal row
40 HR press ups
20 cal row
20 burpees
ie Wayne does 10 cal, Helen does 10 cal etc until you reach 100 in total, then Wayne does 10 deadlifts, Helen does 10 deadlifts, until you reach 100 etc
WORKOUT 4
Buy in: 50 cal row
10 barbell complex*
10 burpees
10 leg raises
x 5
Buy out: 50 cal row
*clean/lunge L&R/push press
WORKOUT 5
24 calorie row
6 barbell complex*
24 lunges
x 4
*complex:
deadlifts + power clean + hang squat clean + thruster + push press
WORKOUT 6
10 burpees
15 plate snatch
20 overhead lunges (plate)
500m row
x 5
WORKOUT 7
Buy in: 1km row (aim as close to 2:00 as possible)
E5MOM
8 clean and press
12 lunges
10 burpees
12 lunges
8 clean and press
x 4
(adjust weight/reps if not getting about 1:30-2:00 rest)
Buy out: 1km row (aim for same as before)