Row, row, row your boat - Circuit

Updated: Aug 15

Pit yourself against this high-intense rowing session to see what you're made of!


22 x 300 metre row sprints? Ok no prizes for creativity. But then if it's sweat, tears and toil you seek your search is over.


This super simple circuit will satisfy all those requirements - and, if you're lucky, perhaps a little blood too.


Have fun!


Circuit - 22 x 300m Row
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Total distance at speed = 6600 metres



Up for some more?



Leg Explosion - Circuit

Total reps = 454

Total distance at speed = 7k

Total weight lifted = 8,456kg

(Time to beat = 30 minutes & 49 seconds)



50 Ton Circuit

Total reps = 1490

Total weight lifted = 50,880kg

Time to beat = 50 minutes & 26 seconds



1000rep Circuit

The Exercises

1: Kettlebell swings (24kg) – 10 repetitions

2: Kettlebell single arm press (24kg) – 10 repetitions on the right arm

3: Kettlebell single arm press (24kg) – 10 repetitions on the left arm

4: Kettlebell squats (24kg) – 10 repetitions

5: Kettlebell pulls (24kg) – 10 repetitions

6: Wide arm press-ups – 10 repetitions

7: Burpees with a 10k medicine ball – 10 repetitions

8: Punches with resistance band (25kg resistance) – 10 punches on each arm

9: Kettlebell cleans (24kg) – 5 on the right arm 5 on the left

10: 100m Row blast – (I tried to maintain a pace of 1:40/500)


Total repetitions: 1000

Total distance covered: 1000 metres

Time to beat: 28:08