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)