THE FORMAT
This one-two gut punch is guaranteed to make you sweat. Start a timer and row 100m, aiming for under 30 seconds. For the rest of the minute, drop into a hollow rock. Repeat this EMOM superset for 10 rounds. The combo will give you six of the best.
1. HARD AND FAST
The key to maximum kilojoule burn on the rower is speed. These are 100m sprints, so strap in and start pulling. Your form needn’t be perfect, but focus on driving off with your legs. Keep your core tight and engage your lats to pull the handle to your chest. Using the larger muscles in your legs will help you go faster, and they won’t fatigue as quickly in the later rounds.
2. QUICK CHANGE
As you cross the 100m mark, loosen your foot straps. Take an extra second here to open them up. Slipping out of the straps is easy, but getting back in isn’t, so give yourself a fighting chance for round two by doing the fiddly part now. Once you’re free, drop to the ground alongside the rower and take a few deep breaths to recover.
3. HOLLOW OUT
Lying on the floor, lift your head and feet about 10cm. Contract your core, pulling your belly button down, and rock forward and back. This will engage your six-pack and deeper core. Grit your teeth for the remainder of the minute before returning to the rower. Only nine rounds to go.
