Rowing Technique – 1 of 5 – Stop Rowing on 10

Seriously. There is no reason to row on 10 unless you weigh 400 pounds and can clean and jerk over 225. In this video we are going over how to set the damper for your optimal drag factor. This is part 1 of 5, and after the 5th video I will give you a link […]


If you are making any or all of┬áthese four common mistakes we see often on the concept2 rower, fixing them will help you get more efficient and get faster times on the greatest piece of cardio endurance equipment you can train on. Good luck!   1. Bar first knees second. On the return stroke, the […]

AC workout for 12-7-2016

Warm up: 10 squats, jump squats, push ups, squat thrust  6 Rounds  10 Strict press  15 GHD sit-up  5/5 Single arm kettlebell overhead squat 250m Row  Finish: 20/10×10 high plank 

AC workout for 12-5-2016

Warm up: 20 burpees, 30 walking lunges  Strength: deadlift program starts today!!! Today you get your baseline one rep max. Choose a stance you have to stick with conventional or sumo all month.  5 rounds 6 Bench press  6/6 Single arm kettlebell row  12/12 Kettlebell swing  Finish: 500m row balls out puke pace 

AC workout for 11-28-2016

Warm up: 3:00-row-jump rope  4 rounds:  10 burpees  15 DB bench press  20 BB bent rows  15 KB swing  10 KBFS  5 pull ups or 3 eccentric slow holds  Finish: 1,000m row