Conditioning · Coached in Recomp
Rower intervals
The rower intervals is a beginner conditioning exercise for your whole body, using rower.
- Main muscles
- Full body
- Also works
- Biceps, Calves, Glutes, Hamstrings, Lower back, Middle back
- Equipment
- Rower
- Level
- Beginner
Setup
Strap your feet in and set the damper to 4 or 5.
How to do it
- Push with your legs first, then lean back, then pull the handle to your lower ribs.
- Return in reverse: arms, body, legs.
- Alternate 1 minute hard with 1 minute easy.
Coaching cues
- Legs, body, arms, then reverse.
- About 60% legs, 20% body, 20% arms.
Common mistakes
- Pulling with the arms first.
- Damper at 10.