I’ve been sleeping on Rowing Machines. The GOAT overall workout.

[Luke Cage]

looks like it touches pretty much everything except the chest and calfs.

 

[7th Letter Specialist]

Tried this earlier this morning. This shyt go crazy! But I felt like I could do it forever tho. Plus my form wasnt really good. I'm fina hop on it every time now. I like the challenge it's posing for me as far as getting the form correct.

 

[maxamusa]

the rowing machine will kick your ass breh....10 minutes feels like an eternity

 

[Pazzy]

Lol. That shyt is easy but then again, probably not doing it properly. Taking a week off from the gym this week but will be back to do cardio. Been struggling to get a day in because im either too tired or i feel im pressed for time in doing so.

 

[maxamusa]

Lol. That shyt is easy but then again, probably not doing it properly. Taking a week off from the gym this week but will be back to do cardio. Been struggling to get a day in because im either too tired or i feel im pressed for time in doing so.

if your form is right and you got the correct resistance on it you gonna struggle.

 

[Gloxina]

Our winter season when we're off the water goes from Nov-March. So the season has just started. Ideally, you should be accompanying the erg workouts with a weight training plan. I won't post our weight training plan because you're not training to be a rower but if you want me to send that to you I can. It's pretty extensive and intense. Our coach has sent folks to the Olympics....we're not training for that but you get the picture.

Monday
3 x 25', 5' Rest
Include 45"-60" speed bursts, 1 every 10'
Heart Rate 60% - 70%



Tuesday

*Do your own weight training*

Erg: 30' include 2 x (6 x 20 strokes on, 20 easy @ 10/14/18/22/26/30)



Wednesday
15 minute warm up (steady state)
4 x (6 x 40" @ 30, 30" easy), 8" rest
15 minute warm down



Thursday

*Do injury prevention circuits if you're doing weight training*

Erg: 4 x 8' @ 12, 2' rest



Friday

Off - Day of rest

Saturday

*Do your own weight training*

Erg: 30' include 2 x (6 x 20 strokes on, 20 easy @ 10/14/18/22/26/30)

Sunday

4 x 20', 5' rest
(9' @ 16, 1' easy, 6' @ 18, 1' easy, 3' @ 20)

Let me know if you could read the above.

________________________________________________

These workouts will change every week.

Most important things to note, your weight training days may not be on the same days, just adjust the erg workouts that accompany the weight training on the same days you do yours.

You're also a woman so you may not be doing weight training so you can forget that all together.

The erg workouts will get progressively harder and more complex as the season progresses, so it's important that if you want to stick with this, try to do most of the workouts every week to build yourself up to what will eventually be a 2k and 6k test (I'll explain these later).

Also, take a look at youtube to learn the proper form. Doesn't matter what gym I go to, 99% of people are using the erg wrong and have bad form which can EASILY lead to injury.

You are AMAZING! Thank you so much!


I strength train @ bootcamp and it’s pretty intense. I just need to mix it up because it’s getting cold and my regular gym is like 10min away so it’d be easier to go there, but I hate working out on my own lol

 

[Gloxina]

the rowing machine will kick your ass breh....10 minutes feels like an eternity

When I was younger my trainer made me warm up on it sometimes or incorporated it in the workouts and I remember dreading it. Lol Ain’t touch it since.


I saw a girl using it not too long ago and her arms were amazing! I’m trying to get it together

 

[Gloxina]

if i was hanging around here much longer i'd get one of these or a life fitness bike/elliptical stepper.

…you ok?

 

[null]

…you ok?

yes thanks.

you?

 

[Black Mamba]

Just did 35 mins this morning before work woke up early at 5am so I wouldn’t have to do it afterwards since I’ma be back home late. shyts great cuz I can easily watch a show on my tv to pass time which I was already doing with my indoor bike, but this is probably going to be my exclusive cardio machine for this winter on 2/3 time of my cardio other one I’ll do bike

My goal is to eventually catch up with the calories so it matches to my minutes and later pass it

I’ma try doing it while watching Dragon Ball Z on the episode where Gohan kills Cell to achieve this

 

[detroitwalt]

Why do y'all call it the rowing machine?

It's called "the erg", short for ergometer.

If y'all serious, I'll post my winter erg workouts for y'all to do. Will get you in the shape of a rowing god by March.

It’s call a rowing machine because that’s what it is. Some call it a rowerg but that’s usually to differentiate between the skierg and bikeerg.

An ergometer is an exercise machine that tests the exertion exhibited by certain muscles or that keeps track of how much of a particular exercise has been done. It can also refer to certain exercise machines that allow someone to perform cardio exercises using the arms and legs while remaining in a stationary position.

For folks serious about rowing you can create an account to track your workouts. There are rowing apps that will sync to the rowing machine and upload your results to your online logbook.

Finally got the pic to show. These are all my benchmarks on the rower. I’ve slacked off but I want get a sub 19m 5K and a sub 7 minute 2K sometime next year.

 

[Black Mamba]

It’s call a rowing machine because that’s what it is. Some call it a rowerg but that’s usually to differentiate between the skierg and bikeerg.


For folks serious about rowing you can create an account to track your workouts. There are rowing apps that will sync to the rowing machine and upload your results to your online logbook.

-edit- what pic hosting site are we using?

I used imgur to upload my picture

 

[Blessings]

Majority of folks do it with bad form(my self included)…simple but the YouTube guides are solid

 

[Gloxina]

yes thanks.

you?

I’m ok. You said you weren’t going to “be hanging around here” much longer and that could be interpreted a few different ways… just checking

 

[null]

I’m ok. You said you weren’t going to “be hanging around here” much longer and that could be interpreted a few different ways… just checking

i mean in europe.

hopefully