Father,
Thank you for the abilities you give us, for the strength and wisdom we
gain from training.
Be with us as we work that we may do our best. Help us to be encouraging
to others in our daily life. Thank you for the people that you have brought
into our lives.
Bless the athletes, coaches, workout partners and all those who support our
training.
May the results from our training be a reflection of Your Spirit in our lives.
Finally Father, remind us that there is no failure, but only growth in the
body, mind and Spirit.
Amen
Copyright
Rowing WOD Bible: 80+ Cross Training C2 Rower Workouts for Weight
Loss, Agility & Fitness
First Edition – September 2014.
Written by P Selter
Copyright © 2014
All rights reserved.
This book or any portion thereof may not be reproduced or used in any
manner whatsoever without the expressed written permission of the
publisher except for the use of brief quotation in a book review.
Disclaimer
The information provided in this book is designed to provide helpful
information on the subjects discussed. This book is not meant to be used,
nor should it be used, to diagnose or treat any medical condition. For
diagnosis or treatment of any medical problem, consult your own physician.
The publisher and author are not responsible for any specific health or
allergy needs that may require medical supervision and are not liable for
any damages or negative consequences from any treatment, action,
application or preparation, to any person reading or following the
information in this book. References are provided for informational
purposes only and do not constitute endorsement of any websites or other
sources. Readers should be aware that the websites listed in this book may
change.
I recommend consulting a doctor to assess and/or identify any health related
issues prior to making any dramatic changes to your diet or exercise regime.
Contents
Copyright
Disclaimer
Your Free Gift
Introduction
Benefits of Cross Training
Benefits of Stationary Rowing
Rowing Technique
The Rowing Commandments
Rowing WODs
Conclusion
Would You Do Me A Favor?
Books By P Selter
Your Free Gift
As a way of saying thanks for your purchase, I’m offering a free report
that’s exclusive to my readers.
You can download this free report by going here.
www.WODBible.com
Fitness gurus always want to make out that getting in shape and working
out is harder than it really is, that’s why I wrote:
Cross Training WOD Compilation: 35+ Workouts to Lose Weight &
Build Muscle
This book is a handy little reference containing the workouts and info to get
started on your journey today; I encourage you to share this bonus report
with your friends & family too!
As this is a limited time offer it would be a shame to miss out, I
recommend grabbing this bonus before reading on.
PS: I’m always adding additional workouts and tips to my books, by
clicking on the link above I’ll also be able to send you an updated version
of the eBook you’ve purchased free of charge.
Introduction
I would like to thank you and congratulate you for purchasing the book,
Rowing WOD Bible.
This book will introduce you to the many health & fitness benefits of
rowing, along with 80+ rowing WODs (workouts) you can implement
immediately to improve your speed, agility and overall fitness.
Thanks again for purchasing this book, I hope you enjoy it!
Benefits of Cross Training
Cross Training is not just a new fad amongst all the other styles of training
that come and go throughout the years; Cross Training has many benefits
these include:
Intensity
Cross Training workouts are fast paced and intense (as the emphasis is on
speed and total weight being lifted), they are generally much shorter than a
regular weight lifting workout – however since the workout is condensed it
is constant non-stop movement, there is no time to stop and talk to your
gym partner between sets like you normally would as you are constantly
working against the clock to better yourself.
Creates Athletes
Cross Training exercises are all high power functional movements, this is
highly emphasised. Cross Training, unlike bodybuilding does not believe in
low power isolation movements. The major benefit here is now that the
focus has been taken off vanity and looks it has been put 100% on
performance – the core strength, stamina, coordination, agility and balance
you will develop through participation in Cross Training will transfer over
to sports and all other facets of life.
Time
The number one excuse for individuals not following a workout regime is
the constraint of time; yes its true – working out takes time.
However, Cross Training WODs are short - with many intense workouts
ranging from 15 – 20 minutes they are faster and more effective than a
regular workout in which you spend an hour on a cross trainer mindlessly
staring at the wall.
Measureable Results
Cross Training workouts provide you with measureable and repeatable data;
this can be used to verify that your fitness level is increasing. With a series
of ‘bench mark’ workouts known as ‘The Girls’ and ‘The Heroes’ you can
easily assess your progress.
Life Changing
Change your body, change your life, and change your world…
Cross Training workouts build mental strength, grit and confidence; a tough
Cross Training workout will emotionally push you beyond your limits.
When you ignore the voice inside your head that says ‘it’s too hard’ or ‘I
can’t do that last rep’ and push past it unbreakable confidence is built – then
anything is possible.
Community
Cross Training encourages community, both in the gym and online.
People encourage and support each other through out their workouts – you
will never have to work out alone again unless you want to, as the bond
formed between training partners make training truly fun. It is very rarely
you will find an individual that is as passionate about a particular pastime as
yourself however this could not be further from the truth with the Cross
Training community; we are all teammates that push and pray for each
other.
Benefits of Stationary Rowing
To many a rower may just seem like a standard piece of gym equipment,
like the elliptical, treadmill and exercise bike, yet many professional
athletes opt for the stationary rower over these other pieces of cardio
equipment… you might be asking why – well there’s a number of reasons
including:
Weight Loss
A stationary rower is far more efficient at burning calories than the
traditional treadmill or exercise bike, an average one hour rowing workout
(not including extreme exertion) will result in an average of 600 calories
burned.
A studied performed by Harvard Health Publications stated 377 calories
can easily be burned by a 30 minute rowing workout performed by an
individual weighing in at around 185lbs.
Low Impact
As there is no weight bearing involved in running (unlike running on a
treadmill) stationary rowing is extremely low impact, your joints and bones
are free of any unnecessary impact or stress that is apparent with running
and skipping.
Flexibility
As rowing utilizes essentially all of the major muscles & joints in the body
over time an increase in overall mobility and flexibility is apparent –
muscular strength is increased as well, resulting in increased strength and
endurance (rowing for extended periods emphasises the slow twitch muscle
fibers which are responsible for muscular endurance, meanwhile vigorous
explosive periods of rowing focus on the fast twitch muscle fibers which are
responsible for speed & short bursts of strength).
Suitable For Everyone
As I mentioned earlier, rowing is low impact – therefore elderly individuals,
young kids & everyone in-between can happily increase their physical
fitness via a stationary rower without having to worry about pre-existing
joint injuries or conditions (running is not a suitable option for the vast
majority of elderly people).
As rowing workouts are scalable (e.g. you can adjust the resistance,
timeframe, rest periods and all other variables) rowing is a viable form of
exercise for everyone, regardless of whether you’re a professional athlete,
weekend warrior or just embarking on a fat loss journey.
Conditioning for Both the Upper & Lower Body
Rowing involves a full range of motion throughout the exercise – this
targets both the upper and lower body.
Upper body:
Rhomboids (shoulder)
Trapezius (upper back)
Lats (lower back)
Biceps (arms)
Pecs (chest)
Abs (core)
Grip strength (hands & wrists)
Lower body:
Quads (front of legs)
Calves
Glutes (buttocks)
Mitigated Risk of Injury
When proper rowing form is utilized the risk of injury from the exercise is
extremely minimal, as you’re seated low to the ground the impact of a fall
is very low – unlike that from a stationary bike or treadmill.
Stress Relief
Physical activity stimulates pleasure centres in the brain.
This is particularly true in regards to cardiovascular workouts – during a
cardiovascular workout an increase in the amount of endorphins released
into the brain is apparent - this in turn reduces stress and relieves the
individual of feelings of depression.
The rhythmic nature of rowing in particular clears the mind, and I speak
from personal experience (comparable to the ‘runners high’).
The table below illustrates how rowing compares to alternate forms of
cardiovascular exercise.
As you can see there’s a reason why professional rowers are said to be the
fittest athletes in the world.
Rowing Technique
The rowing stroke is made up of 4 individual components, these include:
Catch
Drive
Finish
Recovery
Let’s take a look at each step in a bit more detail…
The Catch
During the catch your body is perpendicular to the floor meanwhile your
arms are extended horizontally to the flywell. Your back should be straight
while your upper body should be relaxed to an extent.
The Drive
The drive is the ‘pulling’ phase of the rowing stroke. During the drive you
should be leveraging via your legs and hips as much as possible. A common
mistake individual make when rowing is pulling through the arms too
much. 60 – 70% of the force for the drive should come from the lower
body.
The Finish
During the finish your shoulder should be behind your hips with the rowers
handle brushing up against your chest (don’t hit yourself with it). Your
hands should be gripping the handle with an overhand grip (not underhand
or a mixed grip).
The Recovery
The recovery is the transition between strokes, during which your sliding
towards the rower again by compressing your legs and extending your arms
in to return the handle to the flywheel. The recovery step on the rowing
stroke should be relaxed, allowing you time to breath prior to commencing
the next catch (the start of the following stroke).
The Rowing Commandments
The following tips will allow you to row more efficiently, increase your
power, decrease your risk of injury and have more fun!
Don’t Utilize a Death Grip
Hold onto the handle firmly, but not with so much force that you tear up
your palms and end up with strained forearms, there’s no need.
Drive through the Legs
When focusing on explosive, powerful rowing don’t get in the bad habit of
over using your arms, your legs are far stronger and will be able to drive
you through each rowing stroke more efficiently than jerking the handle
with your arms.
Legs, Hips, Arms, Arms, Hips, Legs
This is the sequence in which you should be engaging your muscles when
rowing, remember it.
Drive Straight Back
Don’t push up when rowing, drive straight back.
Pushing up will result in you lifting off the seat or potentially even falling
off.
Engage the Core
When rowing don’t let your glutes shoot backwards first, ensure your core
(abs) are engaged through the stroke – the angle of your back should not
change as you’re driving with your legs.
Don’t Pull with your Arms
Your elbows should remain straight as you power through your legs.
Squeeze the Shoulder Blades
As you’re rowing focus on squeezing your shoulder blades together as
opposed to shrugging your shoulders up to your ears.
Be Mindful of Handle Location
When pulling the handle towards you on the drive and finish portions of
your rowing stroke the handle should be towards the bottom of your ribs
(under your chest).
Sit Tall
Maintain good posture throughout the movement, keep your chest up,
shoulders up and don’t let your lower back round or collapse.
Feel through your Feet
The balls of your feet should maintain a solid connection with the footplates
on the rowing machine throughout your stroke.
Don’t Re-bend your Knees Prematurely
As you return forward in your stroke (the recovery) your knees should
remain straight until the handle is above the middle of your shin. Hinge at
the hips, sit tall and wait until the handle has passed prior to re-bending
your knees.
Don’t Slam the Seat
Between the recovery and catch phases of your stroke you should not be
slamming the seat of the rower into your heels – instead stop when your
shins are perpendicular to the floor and your heels are curled up off the foot
plates.
Be Conscious of your Breathing
Exhale during the catch and drive, inhale during the finish and recovery.
Remain Consistent
Pace yourself, maintain a smooth consistent movement throughout your
rowing stroke, remember, you’re on the ‘water’ jerky adhoc movements are
likely to send you overboard,
If a regular workout is a light cup of coffee that slowly wakes you up, Cross
Training is a shot of five-hour energy!
Rowing WODs
WOD 1
Intervals
Row 4x1200m
Rest 2 minutes between intervals
WOD 2
Time trial
Row 1500m
Damper setting at 10
WOD 3
Intervals
Cover max distance
Row 6x[90:90]
WOD 4
2 rounds
Rest for exact amount of time as previous row interval
Row 250m
Rest
Row 500m
Rest
Row 1000m
Rest
Row 2000m
Rest
WOD 5
5 rounds
Rowing intervals, use total distance or calories as score
10:10
20:10
10:10
30:10
15:10
25:60
WOD 6
Intervals
Row 10x250m
Rest 1 minute between intervals
WOD 7
Intervals
Row 6x[90:90]
WOD 8
Time trial
Cover max distance
Row 25 minutes
WOD 9
Intervals
Rest 2 minutes between intervals
Row 6x500m
WOD 10
Intervals
Cover max distance
Row 10x[60:60]
WOD 11
Intervals
Cover max distance
Row 8x[30:20]
WOD 12
Intervals
Cover max distance
Row 6x[90:90]
WOD 13
For time
Row 50 calories
Rest 4 minutes
Row 40 calories
Rest 3 minutes
Row 30 calories
Rest 2 minutes
Row 20 calories
Rest 1 minute
Row 10 calories
WOD 14
Intervals
Row 4x1200m
Rest 2 minutes between intervals
WOD 15
Intervals
2 rounds, cover max distance
Row 1 minute
Rest 1 minute
Row 1 minute
Rest 50 seconds
Row 1 minute
Rest 40 seconds
Row 1 minute
Rest 30 seconds
Row 1 minute
Rest 20 seconds
Row 1 minute
Rest 10 seconds
WOD 16
Time trial
Cover max distance
Row 25 minutes
WOD 17
Tabata
Cover max distance possible
Row 8x[20:10]
WOD 18
Intervals
Cover max distance during each interval
Row 3 minutes
Rest 2 minutes
Row 3 minutes
Rest 3 minute
Row 3 minutes
Rest 1 minute
Row 3 minutes
Rest 3 minute
Row 3 minutes
Rest 1 minute
WOD 19
Intervals
2 rounds, cover max distance
Row 1 minute
Rest 1 minute
Row 1 minute
Rest 50 seconds
Row 1 minute
Rest 40 seconds
Row 1 minute
Rest 30 seconds
Row 1 minute
Rest 20 seconds
Row 1 minute
Rest 10 seconds
WOD 20
Intervals
Rest 45 seconds between intervals
Row 8x250m
WOD 21
Intervals
Rest 2 minutes between intervals
Row 6x500m
WOD 22
Intervals
Row 10x250m
Rest 1 minute between intervals
WOD 23
Tabata
Cover max distance possible
Row 8x[20:10]
WOD 24
Time trial
Cover max distance
Row 10 min
WOD 25
Time trial
Cover max distance
Row 10 min
WOD 26
Intervals
Rest 45 seconds between intervals
Row 8x250m
WOD 27
Intervals
Rest 2 minutes between intervals
Row 6x500m
WOD 28
Intervals
Cover max distance during each interval
Row 3 minutes
Rest 1 minute
Row 3 minutes
Rest 3 minute
Row 3 minutes
Rest 1 minute
Row 3 minutes
Rest 3 minute
Row 3 minutes
WOD 29
Intervals
Row 4x1200m
Rest 2 minutes between intervals
WOD 30
Intervals
Row 20x[15:10]
WOD 31
Intervals
Row 4x1200m
Rest 2 minutes between intervals
WOD 32
Intervals
Row 20x[15:10]
WOD 33
Intervals
For max distance
Row 20x[15:10]
WOD 34
Rowing ladder
For total distance
Row 1 minute ON 1 minute OFF
Row 1 minute ON 50 seconds OFF
Row 1 minute ON 40 seconds OFF
Row 1 minute ON 30 seconds OFF
Continue down ladder until 1 minute ON 10 seconds OFF
Proceed back up and finish with 1 minute ON 50 seconds OFF
WOD 35
3 rounds
Row 500m
Row 200m, upper body only
Rest 1 minute
WOD 36
Intervals
Cover max distance
Row 8x[30:20]
WOD 37
Intervals
Rest 2 minutes between intervals
Row 6x500m
WOD 38
5 rounds
Partner effort, one rows while the other rests, switch until all rounds done
Row 50-40-30-20-10 calories
WOD 39
3 rounds
Total calories = score
Row 2 minutes
Rest 3 minutes
Row 1 minute, arms only
Rest 1 minute
Row 1 minute
Rest 3 minutes
WOD 40
Intervals
Rest 2 minutes between intervals
Row 6x500m
WOD 41
Time trial
Row 8000m
WOD 42
Intervals
Record average time for all intervals, this is an all out effort.
Row 10x250m
Rest for 5x(interval time) after each row interval
WOD 43
Intervals
Rest 2 minutes between intervals
Row 6x500m
WOD 44
Intervals
Row 4x1200m
Rest 2 minutes between intervals
WOD 45
Tabata
Cover max distance possible
Row 8x[20:10]
WOD 46
Time trial
Row 1500m
Damper setting at 10
WOD 47
Intervals
2 rounds, cover max distance
Row 1 minute
Rest 1 minute
Row 1 minute
Rest 50 seconds
Row 1 minute
Rest 40 seconds
Row 1 minute
Rest 30 seconds
Row 1 minute
Rest 20 seconds
Row 1 minute
Rest 10 seconds
WOD 48
Intervals
Record average time for all intervals
Row 10x250m
Rest for 5x(interval time)
WOD 49
Intervals
Cover max distance
Row 10x[60:60]
WOD 50
For time
Row 5K
500x reps of any combination of abdominal exercises
WOD 51
Time trial
Row 4000m
WOD 52
Intervals
2 rounds, cover max distance
Row 1 minute
Rest 1 minute
Row 1 minute
Rest 50 seconds
Row 1 minute
Rest 40 seconds
Row 1 minute
Rest 30 seconds
Row 1 minute
Rest 20 seconds
Row 1 minute
Rest 10 seconds
WOD 53
Intervals
Record average time for all intervals, this is an all out effort.
Row 10x250m
Rest for 5x(interval time) after each row interval
WOD 54
Intervals
Rest exactly 2 minutes between intervals, cover max distance possible
Row 4x8 minutes
WOD 55
For time
Row 50 calories
Rest 4 minutes
Row 40 calories
Rest 3 minutes
Row 30 calories
Rest 2 minutes
Row 20 calories
Rest 1 minute
Row 10 calories
WOD 56
4 rounds for max distance
Row 2 minutes
Rest 1 minute
WOD 57
3 Rounds For Reps:
1 Minute Wall Ball Shots (20# / 14#)
1 Minute SDHP (75# / 55#)
1 Minute Box Jumps (20 / 20)
1 Minute Push Presses (75# / 55#)
1 Minute Row
1 Minute Rest
One point is given for each rep, except on the rower, where each calorie is
one point.
WOD 58
AMRAP 10 Minutes:
10 Calorie Row
10 Burpees
WOD 59
In teams of 2
For Time:
5,000 Mete Row
Only one athlete can be working at a time.
WOD 60
For Time:
400/40/4, 300/30/3, 200/20/2, 100,10,1
Row
Air Squats
Rope Climbs (15\')
WOD 61
5 Rounds For Time:
5 Squats (275# / 205#)
500 Meter Row
Rest as needed between rounds.
WOD 62
4 Rounds For Time:
250 Meter Row
AMRAP Burpee Pull-ups
WOD 63
3 Rounds For Reps:
1 Minute Wall Ball Shots (20# / 14#)
1 Minute SDHP (75# / 55#)
1 Minute Box Jumps (20 / 20)
1 Minute Push Presses (75# / 55#)
1 Minute Row
1 Minute Rest
One point is given for each rep, except on the rower, where each calorie is
one point.
WOD 64
AMRAP 12 Minutes:
12 Calorie Row
12 Burpees
WOD 65
AMRAP 30 Minutes:
1000 Meter Row
10 Wall Climbs
WOD 66
For Time:
21-15-9
KB Swings (2 Pood / 1.5 Pood)
Row (calories)
WOD 67
3 Rounds For Time:
1,000 Mete Row
50 Burpees
50 Box Jumps (24" / 20")
800 Meter Run
WOD 68
Tabata
Row
Air Squats
Pull-ups
Push-ups
Sit-ups
WOD 69
3 Rounds For Time:
1000 Meter Row
Each row will be max effort.
Rest as long as needed between rounds.
Score will be total time.
WOD 70
In teams of 2
AMRAP 12 Minutes
12 Calorie Row
12 Burpees
One athlete will row while the other completes the burpees.
Athletes will switch stations and begin the next round, only after both
athletes have completed their reps.
WOD 70
5 Rounds For Time:
5 Squats (275# / 205#)
500 Meter Row
Rest as needed between rounds.
WOD 71
For Time:
30 Pull-ups
20 Row (calories)
10 Deadlifts (275# / 205#)
10 Handstand Push-ups
20 Ring Dips
30 Burpees
WOD 72
6 Rounds for Reps:
1 Minute Row
1 Minute Burpees
1 Minute Double-unders
1 Minute Rest
Score each exercise separately, as well as total. Row is for calories.
WOD 73
AMRAP 10 Minutes:
10 Calorie Row
10 Burpees
WOD 74
5 Rounds For Time:
500 Meter Row
Each row will be max effort.
Rest as long as needed between rounds.
Score will be total time.
WOD 75
Tabata
Wall Ball Shots (20# / 14#)
SDHP (75# / 55#)
Box Jumps (20 / 16)
Push Presses (75# / 55#)
Row (calories)
Score is total reps.
WOD 76
For Time:
21-15-9
KB Swings (2 Pood / 1.5 Pood)
Row (calories)
WOD 77
Tabata
Row (calories)
Air Squats
Pull-ups
Push-ups
Sit-ups
Rest one minute after each Tabata cycle.
Tabata score is the least number of reps performed in any of the eight
intervals.
WOD 78
AMRAP 14 Minutes:
60 Calorie Row
50 Toes-to-bars
40 Wall Ball Shots (20# / 14#)
30 Cleans (135# / 95#)
20 Muscle-ups
WOD 79
AMRAP 12 Minutes:
12 Calorie Row
12 Burpees
WOD 80
AMRAP 20 Minutes
5 Power Cleans (95# / 65#)
5 Front Squats (95# / 65#)
5 Push Presses (95# / 65#)
500 Meter Row
WOD 81
For Time:
400/40/4, 300/30/3, 200/20/2, 100,10,1
Row
Air Squats
Muscle-ups
Conclusion
I hope you enjoy the plethora of rowing workouts the Rowing WOD Bible
has to offer you, by following these workouts on a regular basis you’ll
develop not only a strong, flexible, functionally fit body that’ll be ready to
tackle any situation life throws at it but also an unbreakable mindset and
confidence to match.
Whether you’re looking to get a competitive advantage in your sport or just
to increase your mobility, agility and health these rowing workouts are the
answer.
I hope you enjoyed reading this book as much as I enjoyed writing it.
Would You Do Me A Favor?
I’m positive that if you follow the advice and WODs contained in this book
your Overall fitness, endurance and agility will reach an all-time high.
I have one small favor to ask – Would you mind taking a minute to write a
blurb onb Amazon about this book? I love getting feedback from my
readers and hearing all of the success stories from individuals who have
transformed their lives after reading my books.
You can leave me a review by visiting the following URL:
www.bitly.com/rowingwod-review
Also, if you have any friends or family that might enjoy this book, spread
the wisdom and lend it to them!
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