Rowing training

Strength training juniors and masters


  • Circuit with stations.
  • Follow circuit clockwise.
  • Work for 1 minute followed by 30 seconds of rest
  • Use a publicly visible clock (€100) or personal fitness app (€0).
  • All exercises in rate 30.
  • Train in pairs.
  • Weights maximum 25kg.

By workout:

  • Number of stations required is greater than half of the number of participants.
  • Each workout uses a different selection from the exercise collections (see below).
  • Alternate the muscle groups in as much as possible

Moves I
Moves II
Click the images for a matrix reference for the exercises.

Split times Themed on the water training
Training frequency

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