Rowing Pyramid

by BurpeeBandit Workouts › Cardio

About

Hard intervals on the rowing machine, building from 1 to 3 minutes and back down, with equal easy rowing between.

Power comes from the legs: legs, then body, then arms on the drive, and the reverse on the way back.

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Warm up

5 minutes

Easy rowing, focusing on technique.
Hard: 1 minute

60 seconds
Easy

60 seconds
Hard: 2 minutes

2 minutes
Easy

2 minutes
Hard: 3 minutes

3 minutes

The peak of the pyramid. Stay steady rather than starting too fast.
Easy

3 minutes
Hard: 2 minutes

2 minutes
Easy

2 minutes
Hard: 1 minute

60 seconds

Empty the tank.
Cool down

5 minutes