Day 9: The One-Arm Row

Surprise! No, we didn't cover these in foundations. Adapt and overcome. I would imagine for some, this will feel ridiculously easy. For others, not so much. Not to sound like a broken record, but the key here is form. Go light. (but you won’t listen, Mike.)

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 :30, at the top of the :30 mark, perform 3-6 rows. Rest the remainder of the :30. Switch arms, and repeat. 10 total sets, 5 sets for each arm.

    • Start the clock

    • At 00:00, execute 3-6 rows performed exactly as instructed.

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

    • At 00:30, perform the same on the opposite side

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

    • At 1:00, you will have done completed one set on the left and one set on the right, and also at 1:00 you will start set 3 …make sense? Just back and forth every :30

  • Example:

    • If 3 rows takes you :10, you’ll get :20 of rest

    • If the number of reps you choose takes longer than :15, reduce the reps next set. Ultimatley choose a rep count that allows for at least 15 seconds between each set, or you will gas quickly and end up more glycolytic than we are aiming for.

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 use the 16kg (35 lb) kettlebell @ level 3 controlled, but with significant explosion on the pull portion of the movement. I will lower the weight, controlled, but with purpose.

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 - 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 and the rep scheme you chose

  • Share how it felt.

    • Was the rest period long enough? Probably not :)

    • How do your legs feel?

    • What was challenging?

    • Did anything hurt?

Christian Griffith24 Comments