Rowing Foundations (Men & Women)
One of the most popular challenges in my book Maximus Body is the “2000m Row for time”. Many people that have read the book have reached out to me and asked me how they can get better at rowing. The simple answer is to “row all the time”. If you want to get good at something you need to do it everyday. That said I don’t want people to only train for rowing (unless they on on the rowing team of course). I want them to also have a well rounded level of fitness where they can squat, and bench press, and do burpees, and are free from imbalances.
This one month program has a good balance between the demands of rowing and while improving every day functional fitness. The program itself is fairly heavy on rowing. Each day you’ll row for the warm-up and the cool down. There are numerous interval rowing workouts, longer rowing efforts and also a test each week. The first week is the 500m row and it culminates with the dreaded 2000m row at the end of week 4.
There are 3 weighted days each week. You’ll work on your deadlift, bench press, front squat, back squat, pull-ups, push-ups, and a host of other movements. Each workout should take approximately an hour.
For the program to work optimally you can’t miss workouts. Each day is as important as the next. Go into each day with a good attitude and the right amount of intensity. Try as hard as you can to hit all of the required numbers and intensities. The program won’t work if you don’t attack it with some ferocity. If you do you’ll see some remarkable success.
As a final note I wouldn’t say this program is for a beginner. It is more for the intermediate athlete. If you haven’t rowed very much before you may want to use another program for a few months (i.e. Back To Basics) until you are ready for this level of training.
Enjoy all the personal bests you will set.
Note: This program is for both Men & Women.
Note 2: If you want more information on how to Row or Ski (i.e. technique, psychology tips, etc) please visit my good friend and colleague Jane Erbacher (https://janeerbacher.com)
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