Get Rowed Workout




Online Workouts Wide 2

20 Day Shred

Featuring strength and conditioning workouts that you can do at home, in a hotel gym, or at a commercial gym. Each workout includes demonstrations on how to perform the technique. The 20 DAY SHRED workouts were specifically chosen to effective at nearly all fitness levels. They can be done back to back or spaced two-three days apart.

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Get Rowed Workout

Overview
Equipment
Home Program
Gym Program
Overview

Featuring 3 Strength Training and 1 Conditioning exercises, Get Rowed scales to most fitness levels.  It’s great for building shoulders and biceps as well as burning calories.

Equipment

  • Dumbbell
  • Rower

Home Program

4 Rounds: Complete in 30 minutes

  • 10 Dumbbell Push Press
  • 10 Left/10 Right Dumbbell Renegade Row
  • Max Unbroken Push-ups
  • 10 Dumbbell Ben over Row with 2 sets of 5 Dumbbell Standing Reverse Fly
  • 600M Row at 3:30 Pace/ 3 Minutes Medium-high intensity on available Cardio Equipment.

Gym Program

4 Rounds: Complete in 30 minutes

  • 10 Dumbbell Push Press
  • 10 Left/10 Right Dumbbell Renegade Row
  • Max Unbroken Push-ups
  • 10 Dumbbell Bent over Row with 2 sets of 5 Dumbbell Standing Reverse Fly
  • 600M Row at 3:30 Pace

Workout Preview

Video Infographic

Full Workout (Subscription)

About Coach Paul

Paul Bio PictureView my Bio | Email me
BioMedical Engineering - Johns Hopkins University.
Juris Doctorate - Rutgers.
M|WOD, MET, CFT, FMSII, YBT, RKC, TRX, PN.

Paul has trained over 3000 clients and more than a 100 personal trainers over his 10 years as a mobility and strength coach.  He emphasizes safety and corrective exercises in all programming (strength, weight loss, conditioning, etc.)  His practice focuses on improving flawed movement patterns to prevent injury and improve skeletal-muscular function.  Paul employs Muscle Energy techniques, FMS, Tigger Point Therapy, Yoga, and M|WOD to systematically strengthen weakened muscles and mobilize joints and muscle tissue.  Move Better... Train Better.

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