StudioRow with Gordon | 50 Minutes
5 mins of dynamic warm up:
Pick drill 5 mins:
5 mins of power 10s: X6
Workout:
30 seconds on 30 seconds off x 10
Body weight exercises: 30 sec 10 exercises
Repeat erg
StudioRow with Gordon | 1 Hour 15 Mins
Warmup:
-Pick drill warm up, body and arms, 1/4 slide, half slide, full slide.
-light steady state full strokes, power 10 stokes to get heart rate up x6
Workout:
-45 on the power 20 to 30 seconds rest
Focus:
-Creating suspension with the leg drive and good elastic hang through the arms.
StudioRow wtih Gordan | 1 Hour
Today we have speed work on the erg and body weight exercises:
10 min warm up and technique | 5 mins of steady state
20 seconds on X 5 | 30 seconds on X 5 | 40 seconds on X 5
30 Seconds on X 4 | 20 Seconds on X 3
10 mins of core and body weight exercise
Repeat the erg again: 40 sec on X 5 | 30 sec on X4 | 20 sec on X 3
10 mins of body weight | 10 mins of Stretching
StudioRow with Gordon | 1 Hour 10 Mins
Today we have speed work on the erg we will do:
10 min warm up and technique
5 mins of steady state
20 seconds on X 5
30 seconds on X 5
40 seconds on X 5
10 mins of core and body weight exercise
Repeat the erg again
40 sec X 5 | 30 sec X5 | 20 sec X5
10 mins of body weight | 10 mins of Stretching
StudioRow with Gordon | 1 Hour
The workout is: 15 sec on 10 secs rest x3
30 on 15 rest x 3
45 on 15 sec rest x3
1 min on 30 sec rest x3
And then we work our way back down to 15 on again. After our erg intervals we will have 15 mins of core and then finish with 15 mins of stretching.