Friday 10 June 2022
Workout Plan: Test Week Day 5 – Rowing Endurance
Purpose: To test and improve cardiovascular endurance and lower body strength, while incorporating core exercises for stability and balance.
Warm Up:
- 400m run
2 rounds:
- 3/3 hip openers
- 2 walk outs
- 5 squats
- 5 scalp retractions
- 10 kettlebell swings
- 5 jumping squats
Part A: Endurance Row
Measure: Time (Speed)
2000m Row for Time
Muscle Groups:
- Lower body muscles: The rowing exercise targets major muscles in the lower body, such as the quadriceps, hamstrings, glutes, and calves.
- Core muscles: Rowing engages the abdominal muscles, obliques, and lower back muscles for stability and core strength.
- Upper body muscles: Rowing also works the latissimus dorsi, rhomboids, and trapezius in the back, as well as the biceps, triceps, and deltoids in the arms and shoulders.
This workout plan focuses on testing and improving cardiovascular endurance and lower body strength, while incorporating core exercises for stability and balance. The main exercise, a 2000m row for time, helps to determine an individual’s current endurance levels and track progress over time. The warm-up includes a mix of dynamic stretches and compound movements to prepare the body for the rowing exercise. This combination of exercises ensures a well-rounded workout that targets major muscle groups in the lower body, core, and upper body.