Day 32: Rows on Rows on Rows

TIP: If you have never, ever done this movement before, consider yourself Level 0. No shame in level 0. If asked to base jump, I’d be a Level 0 because I have never base jumped and really wouldn’t wanna die.

Time Domain

  • EMOM - Every 1:30, perform 10 rows. Rest the remainder of the 1:30. Switch arms, and repeat. 4 total sets, 2 sets for each arm.

    • Start the clock

    • At 00:00, execute 10 rows performed exactly as instructed.
      (should take less than :30)

    • Rest the remainder of the 1:30 & prepare to begin again on the other side.

    • At 01:30, perform the same on the opposite side

    • Rest the remainder of the 1:30 & prepare to begin again on the other side, again

    • Work start times are: 00:00, 01:30, 03:00, 04:30

  • Example:

    • If 10 rows takes you :20, you’ll get 1:10 of rest

    • If the 10 reps takes longer than :15, reduce the reps opr weight on the next set.

Workout Level Suggestions

  • Level 0: No weight & ‘F’ the clock, just try to perfect the movement and spend 5:00 doing so.

  • Level 1: 5lbs or less. 3 rows per set. Total rows, 30.

  • Level 2: 5-20lbs. 4-5 rows per set. Total rows, 40-50.

  • Level 3: 20+ lbs. 6 rows per set. Total rows 60.

Coaches Plan

I intend to be very, very strict with 16 kg (35lb) kettlebell

Resources - How to

Always remember, the load instrument does not matter - kettlebells, sandbags, dumbbells, slam balls, bag of salt, … Just note it.

  • One-arm Row - (Preferred) Apologize in advance for how annoying this dude is, but once he drops the hype influencer act, he actually breaks it down simpler than almost anyone I have seen. This is the braced version, where you are using a bench or chair to stabilize your foundation.

  • One-arm Row - No stabilization. I don’t love this execution because of the arm on the leg, and his overall frame appears weak to me, but it’s not wrong, and he executes the row pretty damn well. I personally will not use the arm on the knee as I am strong enough to keep my trunk still at 16kg.

Score: Share to website comments and/or Facebook

  • Note the weight used. You should starting to move up levels with this movement

  • Share how it felt.

    • Are noticing any strength gains yet?

    • Compared to last last time, how did it feel?

    • What was challenging?

    • Did anything hurt?

Christian GriffithComment