Rower Workouts
Rower Workouts
The Beowulf Workout: High Intensity Interval Strength
High intensity interval weight training: a workout of epic proportions
"Beowulf"
In a legendary time of heroes the mighty warrior Beowulf has been the most prolific of all. He was paid by sea and land, he had the strength, speed and power, his character was forged through trials and tribulations.
He now has a workout worthy of its name.
It might be the workout harder than you'll ever make!
"Beowulf"
For Time:
Row 1000 meters on the Concept 2 rower
Run 800 meters
50 Ring Dips
100 Pullups
150 Slamball Show jumping
800m Run
Row 1000 meters on the Concept 2 rower
This exercise is a powerful blend of two classic cardio modalities the Row and run, two strong movements of body weight in cyclical troughs and pullup and a speed / power exercise in jumping Slamball. You work as quickly as possible get through each of the movements – Keep track of your final time.
You are strongly encouraged and frankly expected partition your Ring Dips, Pullups Jumping Slamball and to move rapidly through the training and keep the high intensity:
If the official workout looks like this:
"Beowulf"
Row 1000 meters on the Concept 2 rower
Run 800 meters
* * 10 laps (5 Dips Ring, 10 Pullups. 15 Jumping Slamball)
Run 800 meters
Row 1000 meters on the Concept 2 rower
Partitioning the movements is much more metabolically demanding and will significantly improve your condition.
It is essential that you keep track of how you performed the ring dips and pullups; full range of motion or change. Your goal is to eventually be able to perform this as prescribed = 6pts
Ring dips = 3pts, Band Ring dips = 2pts, Jumping Dips = 1pt
Pullups = 3pts, Band Pullups = 2pts, Jumping Pullups = 1pt
So, next time you record your total points 6 pt effort is the ultimate goal!
At 49:23 6pt effort would be ranked higher than 37:15 5PT effort and so on …
Rating:
35 minutes or less capable of defeating Grendel and the dragon!
36-40 minutes, can overcome Grendel and you stand a chance with the Dragon.
41-45 minutes you have a chance of Grendel.
46 minutes +; Keep training, you will branch Grendel branch.
This training is a true epic. Good luck and have fun!
The complete workout report includes pictures and a detailed description year (it's free) Beouwulf Workout
DISCLAIMER The author and publisher of this material are not responsible in any manner whatsoever for any loss or damage that may occur later instructions in this material. Specifically, the author and publisher disclaim any responsibility for any liability, loss, or risk, personal or otherwise, which are made in consequence, directly or indirectly from the use and application of any of the contents of article. The activities, physical and others described herein are for informational purposes only, and may be too difficult or dangerous for some people. The reader should consult their physician before engaging in them.
About the Author
Jerry Hill is a fitness expert, a former United States Marine and head conditioning coach at CrossFit Old Town in Alexandria, VA. The “Beowulf Workout Report” with Pictures and exercise description is Free at; Beouwulf Workout
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