Movement

ROW Strong Circuit

Sometimes motivation comes in the form of burpees (or the push to avoid more burpees). This workout is all about YOU vs YOU. It takes mental toughness to finish the last row interval as strong as your first. I believe in you!

ROW STRONG WORKOUT

How many calories can you row in a minute?

  • Three moves per round. 

  • One min each move. 

  • One min rest between moves.

  • Four rounds total. 

  • Burpee finisher at the end of each round based on calories from your row interval. See chart at bottom of post.


Round 1 

One min row for calories

TRX balance lunge Right

Wall balls

Finisher: burpees based on calories*

Round 2

One min row for calories

TRX balance lunge Left

Wall balls

Finisher: burpees based on calories*

Round 3

One min row for calories

TRX push up knee tuck

Medicine ball lunge side toss Right

Finisher: burpees based on calories*

Round 4

One min row for calories

TRX push up knee tuck opposite elbow

Medicine ball lunge side toss Left

Finisher: burpees based on calories*

*Burpee finisher chart (women):

13 calories or less = 15 burpees

14-16 calories = 10 burpees

17+ calories = 5 burpees

*Burpee finisher chart (men):

16 calories or less = 15 burpees

17-19 calories = 10 burpees

20+ calories = 5 burpees

Total time: 24 min
Exertion level: 9/10
Workout type: Anaerobic Threshold Conditioning & Strength

TRAINING PURPOSE:

This style of workout builds your mental toughness just as much as your physical conditioning. The last Row interval is mind over matter to meet or beat your calorie benchmark from earlier rounds. When we’re tired at the end of a race, it takes mental push to keep intensity high. When life gets tough, and you have to dig deep for strength, you know it’s there because you built it up here.

NOTES:

My rowing coach Nicky tells me I should get one calorie per pull on the erg. Sometimes, I get it. Most of the time it takes me two pulls (#goals). The highest calorie I scored was 17 for 60 seconds. Let me know how you do!

MANTRA:

It’s not supposed to be easy.

Picnic Table Circuit

What if I told you that a picnic table is a hella great piece of fitness equipment. Here’s one of my favorite circuits that works upper body and lower body strength along with a high intensity burst that builds your power and anaerobic conditioning.

PICNIC TABLE WORKOUT

Round 1

60 sec bench jumps

2 reps of each strength move

Rest as little as possible between rounds

Round 2

50 sec bench jumps

4 reps of each strength move

Round 3

40 sec of bench jumps

6 reps of each strength move

Continue to Repeat this pattern

30 sec, 8 reps

20 sec, 10 reps

10 sec, 12 reps

Strength Moves

standing plyo push ups

Side step ups R

Side steps ups L

Tricep Dips

Lunge R

Lunge L

inverted shoulder taps (left, right = 1)

Hollow rocks

Total time: 20-30 min
Exertion level: 7/10
Workout type: Anaerobic & Strength

TRAINING PURPOSE:

Maximize your time with a full body strength workout that mixes high intensity intervals to build your anaerobic threshold and rev your metabolic engine.

NOTES:

For cranky joints, modify moves by eliminating jumps. Step up on bench instead of jump. Lunge instead of lunge hops. You get the point.

MANTRA:

My body achieves what my mind believes.

Summer Scorcher Circuit

Sometimes we need a good burner of a workout that makes us feel alive. The beauty of a high intensity workout is that they are short and sweet, maximizing your time as it revs up your metabolic engine.

SUMMER SCORCHER CIRCUIT

5 Rounds
1 min jump rope skips
1 min burpees
1 min plank
1 min stairs
1 min rest

Total time: 25 minutes
Exertion level: 9/10
Workout type: Anaerobic

TRAINING PURPOSE:

This circuit is excellent for advancing your lactate threshold with anaerobic intervals that help you develop your power and speed when an all out effort is required.

NOTES:

This workout was performed in Carleen’s backyard. Don’t have steps at your location? Run up a hill or jump on a park bench. Don’t have a bench or hill? Replace with sprints. Can’t jump at all? Replace jump rope with step ups on bench and replace stairs with a cycle or rowing interval. Make it work for your body. Even when you modify, push the intensity so it feels uncomfortable.

During your rest interval, practice breathing in and out through your nose to bring your body into a state of calm, maximizing your recovery, which allows you to hit the next round with big intensity.

MANTRA:

The struggle makes me stronger.