Summer Workout Challenge
** An extra bonus point will be awarded for each week in which you earn 7 workout points spread out over at least 5 days.
** Even though we want to be strong, fast, and fit when we return in the fall, we don’t want to over-train since it increases the risk of overuse injuries. Make sure to take plenty of time to rest this summer, and aim for shorter, frequent workouts rather than longer, more intense workout sessions.
** With the same goal of not injuring ourselves over the summer, make sure to do a 5-10 minute warm-up and stretch prior to any workout, and stretch afterwards. This is especially crucial for the summer lift program, in which we’ll be lifting heavier weights- NOT good for cold muscles!
** Use this Challenge to motivate you to be the best rower and athlete you can be. Everyone starts out at point zero on day one of the season, you’re responsible for proving yourself; all of your summer work will show and pay off!
I. Cardio: Depending on the workout, you earn points for increments of 30 minutes or per mile.
Examples include: Running, outdoor biking, lap swimming, erging, rowing
II. Circuits: check the Excel spreadsheet to see how many points you earn for each circuit. Try to do them in combinations that yield at least one point!
1. Body circuit #1: 50” on, 10” off (1/3 pt each)
Step-ups
Squats
Push-ups
Jumpies
Side-plank (1’ of each side)
Backward push-ups (a.k.a. dips)
Wall-sit
Lunges
Mountain climbers
2. Body circuit #2: Do 1’ of each exercise, no rest between. (This circuit only depends on body weight, so you should be able to do it without access to a gym.) (1/3 point each)
Jumping jacks
Push-ups
Lunges
Squats
Arm circles (30'' forward, 30'' backward)
Mountain climbers
Front plank
Reverse plank
Supermans
Burpees (a.k.a. Star jumps)
3. Plyos: set up a short distance, e.g. the length of a tennis court, and do 1 length of each exercise (1/2 point each)
Small steps forward
Small steps backwards
Suicide sprints
High skips
Long jumps
Suicide sprints
Small hops over line, to the right
Same, to the left
Suicide sprints
Lateral jumps over line
Lunges
Suicide sprints
Butt kicks
Soldier kicks
Suicide sprints
4. Abs circuit: do 1’ each, no rest in between (1/3 point each)
Crunches
Side crunches
Leg lifts
Toe touches
Bicycles
Zaula’s leg lifts
Hip raises
Birthing
Rope pull or Boat
Extra Special No. 11 (zombies)
III. Weight lifting:
- Summer Crew Lift earns 1 point. This is an adapted version of our regular crew lift, to emphasize building strength over endurance. The lifts should be at a higher weight than you do for the crew lift; I usually do 10-60 lbs higher, depending on which lift it is. Although the reps are fewer, by the end of each set, your muscles should feel exhausted.
Do 3 sets of each exercise at 12, 10, and 8 reps. From #3 and #4, pick two exercises to do from each. Make sure to warm up and stretch before and after lifting!
1. Squats
2. Leg Press
3. Upper body: seated row, pull-downs, bicep curls, pull-ups, bench press, shoulder flys
4. Lower body: leg curls, leg reverse curls, hip adduction, hip abduction, lunges
- Rod’s Simple Weight lifting split routine (each lift earns 1 point)
*You should increase the amount of weight as you go down in reps (example- 65 lbs x12 reps, 70 lbs x 10 reps, 75 lbs x 8, and 80 lbs x 6 reps, it should be challenging but doable for the amount of weight involved in each lift. You should increase weight gradually over time as the last set becomes too easy to complete. Start light to gage where you are at this point and to get used to weight lifting again and be able to complete the whole routine without being extremely sore the first week. ;-)
Day 1, 3, 5 (for example Monday/Wednesday/ Friday) Legs - 4 x sets - reps 12 -10 - 8 - 6
Lifts - Squats, Leg sled, leg curls, leg extension.
Days 2, and 4 (for example Tuesday/Thursday) Arms, back, and chest. Same 4 x sets - reps 12 - 10 - 8- 6
Lifts - arm curls, triceps extension, bench, seated row, lat pulls, pull ups.
Be creative with your lift!
IV. Classes: Check out classes at a local recreation center. Any yoga, pilates, spinning, kickboxing, dance, or aerobics class earns 1 point per class.
V. Miscellaneous activites & chores: Any other aerobic activity that you take part in, e.g. hiking, canoeing, kayaking, beach games, golf, playing basketball, volleyball, soccer, yard work, housework, gardening, give blood, etc. Check the points breakdowns for specifics.
VI. Stretching, warm-ups, & cool-downs: Before your workout, do 10 minutes of light cardio to warm up and stretch fully. After your workout do 10 minutes of cool-down and stretch fully. Earns ½ point for before and ½ point for after, increases your muscle performance by 40%, and makes it possible to walk after increasing your lower body lift weights.
For stretching, do your hamstrings, quads, hip flexors, calves, upper arms, lower & upper back, and gluts. For more detailed stretching exercises, check on our team blog.
VII. Nutrition: Drink a full 64 oz of water throughout the day, meet your full 3 servings of fruit or 5 servings of veggies in one day, take a multivitamin, or don’t use caffeine or alcohol. Earn 1 point for each healthy practice, check the points spreadsheet to determine earned points!
Have an activity we haven't thought of? Send us an e-mail!
Sample week I:
Monday: went for a 30’ trail run
Tuesday: Summer crew lift and yoga class
Wednesday: day off
Thursday: did 3x 10’ erg (any of the winter workouts)
Friday: Summer crew lift
Saturday: spent 1 hr kayaking
Sunday: headed out for a 1 hr hike
Sample week II:
Monday: Summer crew lift + 30 min easy run
Tuesday: 45' min bike (10' warm-up/10' cool-down with 25' of 1' on/1' off) + 10' ab circuit
Wednesday: Summer lift + yoga class
Thursday: OFF
Friday: Summer lift + 30' lap swim
Saturday: Pilates + 40' steady-state bike
Sunday: 6 X 500m erg (+5-7)
