Fit Friday Trainer feature w/ Deena Rd 2

Today’s workout by Deena will sure have you sweating and breathing heavy! In this workout we will do a pyramid drill on the rower and with a body weight circuit. We hope you enjoy the workout and share it with your friends! 

Here’s the workout! (video below)

Erg Ladder Drill: Ladder up and Ladder Down. Every Minute increases the stroke rate by 2 while increasing intensity and dropping split 2-3 seconds each rate change.
 
With the ladder down, the goal is to maintain effort in the drive and keep the split as constant as possible while lowering the rate. Hint! Keep your recovery slow, and the drive quick
Ladder up
22 spm (88bpm)
24 spm (96 bpm)
26 spm (104 bpm)
28 spm (112 bpm)
Ladder Down
28 spm
26
24
22
 
Body weight Ladder (45 seconds in each move)
 
A Frame Good Mornings
Tempo Squats
Reverse Lunge + Tin Soldier
walkouts + push ups
cross body mountain climber
walkouts + push ups
Reverse Lunge + Tin Soldier
Tempo Squats
A Frame Good Mornings
 
ABOUT Deena
 
I love coaching at Row House because the workout is true to the sport, there is a purpose and a goal for every thing we do. We say every stroke counts, every stroke matters. That goes for what we do but also for who we are. We welcome, inspire, and celebrate everybody and we leave no rower behind! We row together, we pull together, we go further together.
 
I am currently the lead coach for Row House Cool Springs and Row House Sylvan Park
I am a certified personal trainer, group fitness trainer, row coach,  & Health and Life Coach
I have been in fitness for 18+ years. I have 3 beautiful kids (18,14, & 8) and a wonderful husband, we live in Brentwood with our aussie doodle, Tobi-Wan-Kenobi
instagram: @deena.prichard, 
@rowhousecoolsprings @rowhouse_sylvanpark