Concept2 Rower Sprints with Onnit Mace 360 Conditioning Workout
1,130 views · Published 18 September 2014 · 2:06 · Indexed 20 October 2026
Channel: Joe Daniels Kettlebell Muscle Gain · 2014 · Howto & Style
This workout consists of 250 meter sprints on the concept 2 row machine coupled with "onnit Mace" 360s . Here it is Level 5 on rower 250 meter sprint write down time in seconds. 10 mace 360's on each side. rest til you can sprint again. level 6 sprint 250 m write down time in seconds. mace 360's 12 each side. repeat in increments until you end up on level 10 row machine and 20 mace spins on each side. that will be a conditioning workout that will be good enough for near 80% of trainees. If you are in great condition or are a good rower with incredible shoulder endurance, do part B, B is add all your seconds up for the total rows which add up to 1500 m total. then add 20-25 % of the seconds. So example, each row took 50 seconds. s0, 50x6=300seconds. 300*.25=375 375 seconds divided by minutes (60 sec) = 6.26 minutes to complete the 1500 m row Part B under fatigued body and shoulders. If You can complete it in under your goal time then next time try only adding 20% to the total seconds. it will make it tougher, This is a sagittal power/ sprint based workout from the row machine coupled with transverse / rotational endurance and concentration with the Maces. a true butt kicker. if you do both part A and B, for more workouts like this that challenge your whole body check out www.swingthiskettlebell.com and please share this video and workout!! dont forget to subscribe and like this video as well! thank you , JOE DANIELS -~-~~-~~~-~~-~- Check out THE END OF THE KETTLEBELL SWING VIDEO to keep you lifting kettlebells for longevity. https://youtu.be/7T4giNZLGEE -~-~~-~~~-~~-~-
