Rowing Interval
Cardio & Conditioning · full · intermediate
Start
FinishHow to do it
On the rower, drive with the legs first, then swing the torso back, then pull the handle to the bottom of the ribs, and reverse that order on the recovery — hard for the work interval, easy for the rest.
Muscles worked
Primary: full · Also works: lats, quads, glutes, back
Equipment
Machines
Common mistakes
- Pulling with the arms before the legs have finished driving, which wastes most of the power
- Rounding the lower back at the front of the stroke when fatigue sets in
- Rushing the recovery slide so the stroke rate climbs while the power per stroke falls
Variations
- 500m repeats with equal rest
- 250m sprints with 90 seconds rest
- Pyramid of 100m to 500m and back down
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a lower back problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
Not sure how heavy to go on this?
ABROFIT reads your logged sets and tells you the working weight for today — it adds load when you earn it, backs off when you stall, and eases it on a bad night's sleep.
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