Knees-to-Elbows and Rowing

“Today’s workout is a grind — consistency and pacing will be rewarded. .”

Introduction:

Aim for at least 2+ rounds. Maintain a pace on the rower that allows you to get right to work on the knees-to-elbows — a blistering pace doesn’t do you any good if you are resting for a minute between movements. You should be able to perform at least 5-10 unbroken knees-to-elbows throughout the workout if you complete the prescribed reps. If you can perform the prescribed range of motion but lack the volume tolerance, reduce the reps in each round to a number you can complete in 4 minutes or less rather than shortening the range of motion.

Dynamic Warm-up | 9:00

1 set:

10 leg swings/leg

10 PVC unweighted good mornings

10 walking reverse lunges

:30 narrow stance air squats (keep heels down)

1 set:

10 lateral leg swings/leg

10 single-leg toe touches/leg

:30 air squats

1 set:

10 inchworm + 1 push-up

10 lat pull up + quarter pull

:30 beat swings

TECH | 3:00

Coaching Tips | Knees-to-Elbows Progression

Rowing

Specific Warm-up | 5:00

Complete 3-5 reps:

• Hanging knee raises to hip height

• Hanging knee raises to chest height

• Hanging knees to elbows

Workout of the Day | 20:00

RX:

Complete as many rounds and reps as possible in 20 minutes of:

30 knees-to-elbows

800/1,000-meter row

Intermediate option:

Complete as many rounds and reps as possible in 20 minutes of:

30 knees-to-armpits

800/1,000-meter row

Beginner option:

Complete as many rounds and reps as possible in 15 minutes of:

20 hanging knee raises

600/750-meter row

Stretching | 5:00

1 set:

1:00 double forearm stretch with PVC

1:00 Elevated pigeon pose/leg

1:00 Hamstring stretch

1:00 Figure 4 stretch

1:00 Downdog

Enjoy!