Wednesday 15 March 2023

Workout Plan: Row and Cardio Challenge

Purpose: To improve cardiovascular endurance and full-body strength.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 10 kettlebell swings
  • 3 walk outs
  • 10 leg overs
  • 10 kettlebell deadlifts
  • 3/3 hip openers

Part A: Row and Cardio Challenge

Measure: Time (Speed)

  • 3000m row for time

Part B: AMRAP Cardio

Measure: Rounds

  • 20 KB slides
  • 20 burpees to target
  • 20 plate front raises
  • 5 wall walks
  • 20 Russian twists
  • 20 toe taps
  • 20 calories on any cardio machine

Muscle Groups:

  • Full body workout: The 3000m row and cardio AMRAP challenge targets all major muscle groups in the body, including the legs, glutes, back, chest, shoulders, arms, and core. The rowing machine provides a full-body workout that engages the upper and lower body, while the cardio AMRAP incorporates a variety of exercises to target specific muscle groups.

This workout plan is designed to improve cardiovascular endurance and full-body strength. The 3000m row challenges endurance and strength in the legs, back, and core, while the cardio AMRAP challenges strength and endurance in all major muscle groups. It is an ideal workout plan for individuals who want to improve their overall fitness and push their limits.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.