Main Workout
Complete 4 Rounds of the following sequence:
Rowing
Distance: 500m
Effort: Moderate to high intensity.
Strength: Back and Biceps
Pull-Ups (or Assisted Pull-Ups):
Reps: 8-10
Execution: Overhand grip, full range of motion.
Chest-Elevated Dumbbell Rows:
Sets: 1
Reps: 10-12
Execution: Lie face down on an incline bench, holding dumbbells in each hand. Pull the weights towards your ribs, squeezing your shoulder blades at the top.
Crush Grip Dumbbell Curls:
Reps: 10-12
Execution: Hold a single dumbbell with both hands by the bell and curl it to your chest, focusing on squeezing the dumbbell tightly.
Banded Lat Pulldowns:
Reps: 12-15
Execution: Attach a resistance band to a high point and mimic a pulldown motion, focusing on lat engagement.
Finisher
Rowing Sprint:
Distance: 250m x 3
Rest: 1 minute between sprints.
Bicep Finisher: Static Hold Dumbbell Curls:
Duration: 20 seconds at 90° flexion for 3 sets