Tell me about a weightless rowing specific circuit

csabour · Post by **csabour** » March 8th, 2008, 7:01 pm

Hey guys, Cam from Ottawa here. I'm completely and utterly snowed in. Car is stuck in driveway. Bus didn't show up.

I need a workout! But all I have is a treadmill and some working area!

Can someone please share a circuit with me? I have no weights at my disposal. I've also not don't a single circuit since......... i don't even remember.

Fast responses needed

TMac · Post by **TMac** » March 9th, 2008, 8:16 pm

Go to CrossFit dot com

Although many of their WOD's (workout of the day) require equipment, many of the toughest ones only need a chin up bar. Try these ladies:

Cindy:
As many rounds as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Squats

Mary:
As many rounds as possible in 20 minutes of:
5 Handstand push ups
10 One legged squats, alternating
15 Pull ups

Or the mother of all WOD's, Angie:
For time
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Kangaroo · Post by **Kangaroo** » March 12th, 2008, 11:24 am

We do a very good circuit - you do each exercise for thirty seconds with ten seconds rest between... Each round lasts ten minutes - we usually do four rounds:

Push-ups, sit-ups, squat jumps, dips (on a horizontal bar), table top/plank, ratzeburgers, squat thrusts, left plank, squats, dips (again), right plank, burpees, crunchies, star jumps, "V" core

I can try explain some if you need it - I remember googling some of them when our coach wasn't here and found some explanations.

RogerR · Post by **RogerR** » March 12th, 2008, 12:46 pm

This will keep you busy until spring time

http://www.concept2.co.uk/docs/guide/tr ... ter_11.pdf

Enjoy!

Carl Henrik · Post by **Carl Henrik** » March 14th, 2008, 4:09 pm

Allthough Crossfit is good general training it tends to not be specific, which was asked for here. I think Kangaroos circuit seems fine, and so does the training guide's at a glance. I'll just word a bit about why I think so.

Since the rower needs to row to become a good rower the rowing specific circuit can't be done more often than about once a week if specific to a rowing program and should therefore include many different generalizing movements, around 10 or more. The movements included may vary slightly from week to week to get "everything" in there. If the movements are "multi compound" though the movements may be fewer. For example including the "burpee pull up sit up star jump" movement will reduce the need for many stations.

The weights should be moderate to low. The low weights will keep rowing dysfunctional hypertrophy at bay, enable high rep conditioning and have the athlete fully ready for rowing the next training session. Still it should be enough to balance the rower anatomically, functionally (and mentally?) so that the rower can row as fast as possible without injuries and enjoy a fit functional body in everyday life.

Whether the circuit is "tough" or not should depend on the current state of the rower and the rowing program in which the circuit is a small part. Many hard rows preceeding or succeeding the circuit, then the circuit should probably be easy for example.

That's all. Hope you found something in there worth reading.

almostflipped · Post by **almostflipped** » March 16th, 2008, 8:32 pm

I'm having a brain fart, what is a Ratzeburger again?