ROWING CHALLENGE WORKOUT  GIVE THIS A TRY TO START WITH AND BUILD UP.

Day 1 : 10 000 metres on rower: 1 hour

Kettle bell swings 12 kg, 25reps each hand x 3 sets

Deadlifts 4 x 10, 100kg first set, pyramid sets

Floorsweepers 25 each side 60kg.

Medicine ball raises and twists, 3 x 100 reps

Note: This is not for beginners and is very intense.

Each week i added 1500 metres to rower and increased weight on all above.

AFTER 1 MONTH THE METRES ON THE ROWER INCREASE SIGNIFICANTLY AND OTHER WEIGHT SESSIONS ARE ADDED

By week 6 i am training approx 5 hours a day.

The Final challenge on the rower took just under 7 hours.