Did you know PVCF's Winter Rowing Program starts on the 29th of November? For more information, click here!



Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders (5 min)

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

3. Back squat

  • 2-2-2-1-1-1.

Six sets to work up to the heaviest single you can handle IN GOOD FORM today. (20 min)

4. "Gently up the Stream" Five rounds for time:

  • Row 250m
  • 20 weighted walking lunges (alternating)

(12 min cut-off)

LIII: DB/KBs 55/35 LII: Choose DB or KB weights as appropriate. LI: three rounds not for time of row 250m and 20 walking lunges

5. Mobilize:

  • Couch Stretch 2:00/side
  • Glute Smash


Have fun!