compound · Cardio
Rowing Intervals
Rowing Intervals is a compound cardio movement for full body, using Rowing Erg. It also works back, quads and glutes. 6 sets of 500m repeats, 2 min rest.
- Primary muscle
- Full Body
- Equipment
- Rowing Erg
- Difficulty
- Intermediate
- Sets and reps
- 6 × 500m repeats
- Rest
- 120s
- Force
- pull
How to do it
- 1Set up
Damper 4 to 6, straps tight over the balls of the feet.
- 2The cue that matters
Legs, then back, then arms. Reverse it on the recovery.
- 3Work it
6 sets of 500m repeats, resting about 2 minutes between them.
Muscles worked
Full Body does most of the work. Back, quads and glutes take the rest.