Build Muscle and Burn Calories With This 3-Move Rowing and Barbell Workout

·2-min read
Photo credit: FXQuadro - Getty Images
Photo credit: FXQuadro - Getty Images

Sure, this rowing challenge is simple in design. But it has a sinister sting in its tail that will deliver a hefty dose of stamina-building work and pack slabs of muscle onto your legs and shoulders.

Your goal? Row 2KM as fast as possible. Hard enough in and of itself, if done right. There's a catch, though. After you start a running clock as you begin your row, at the two-minute mark and every two minutes thereafter (referred to as ‘E2MOM’) you’re going to hop off the rower and perform a rep of our vicious barbell pairing.

Every two minutes that elapses you’ll add an additional rep to each movement, finishing only when your two-kilometre row is complete. Try and finish before the reps become insurmountable.

2000M row

The longer you’re on here the more reps you’ll accrue, however go out too hard and you risk blowing out early, so pick your poison carefully. Push hard away from the flywheel with your legs (A). Keep your arms straight until your legs are extended, then pull the handle into your chest (B). Reverse the movement. This distance should take less than two minutes.

Front Squat x E2MOM- 1,2,3,4 etc…

Hop off the rower and a clean your bar onto front of your shoulders (A). From here, drop into a front squat, until your thighs pass parallel to the ground (B), before driving back up. By this point, your grip and upper back may be tiring but don’t relax. Keeping your core tight throughout is crucial.

Push Press x E2MOM- 1,2,3,4 etc…

After your squat, take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your barbell overhead. Lower under control to your shoulders, ready for your final squat.

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