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Rower Concept 2 cross train workout

Static Machine Cross TrainingWorkouts

These sessions are designed for you to increase, speed, strength, aerobic and anaerobic capacity for your sport. Cross training on a static machine is good if you you are injured and unable to run or perform other standard training sessions. They are also great for progression in training without overload and overuse with the same repetitive movement.

Any one of the sessions below can be adapted to any static machine including rower, ski erg, elliptical, cycle or air bike. 

WORKOUTS

5 x 4 minute

Warm up for 5-10 minutes both on machine and dynamic stretch

Set the machine for intervals with a work time of 4 minutes and a rest time of 2 minutes.

MAIN SET: Hit the first 4 minute at a moderately intense pace. Increase your effort each interval, so that you are digging as deep as you have to to complete the last 4 minute interval

Cool down for 5 minutes after the main workout.

(x) distance every 3 minutes x 10

Warm up for 5-10 minutes both on machine and dynamic stretch

Row/cycle/climb hard for two minutes (record that distance)

MAIN SET: Every three minutes, aim to beat that score within 2 minutes, giving yourself a 1 minute rest to recover before the next interval. Repeat for a total of 10 rounds which will take you to 30 minutes.

Cool down for 5 minutes after the main workout.

1min on/off

Warm up for 5-10 minutes both on machine and dynamic stretch

MAIN SET: Hard effort for 1 minute, easy recovery 1 minute x 10, 15 or 20 repetitions

Cool down for 5 minutes after the main workout.

This workout is simple but gets harder as you progress through. Start with ten reps then build your endurance up to 20 reps.

1min on/off increasing distance

  1. Warm up for 5-10 minutes both on machine and dynamic stretch

  2. MAIN SET: Hard effort for 1 minute, easy recovery 1 minute x 10, 15 or 20 repetitions. Aim to increase your distance each time you start a 1 minute interval

  3. Cool down for 5 minutes after the main workout.

If you plan on settling in for more than 10 reps, take a small break every 6 reps to reset and reenergise to maximise the effort needed to finish the entire workout.

Endurance row with walking lunges

  1. Warm up for 5-10 minutes both on machine and dynamic stretch

  2. MAIN SET: 1,000m static machine interval (aerobic pace and effort). 20 walking lunges, 1,000m static machine interval. Rest 2-3 minutes then repeat

  3. Cool down for 5 minutes after the main workout.

This workout can last an hour as your output on the machine is low. Focus on endurance and your aerobic engine. Plan this workout for 45-50 minutes. After the first round you should have a gauge of how many rounds needed to complete for your time.

1min easy/moderate/hard

  1. Warm up for 5-10 minutes both on machine and dynamic stretch

  2. MAIN SET: 1 minute easy (60% RPE) 1 minute moderate (75% RPE) 1 minute hard (90%) RPE, 2 minute rest recovery.

  3. Cool down for 5 minutes after the main workout.

Aim for 8 reps, don't stop each minute. As each minute passes during the 3 minute interval, increase the speed and effort.

Pyramid intervals

  1. Warm up for 5-10 minutes both on machine and dynamic stretch

  2. MAIN SET: 

1min on 2min off
2min on 2min off

3min on 2min off x 2

2min on 2min off
1min on 2min off

   3.  Cool down for 5 minutes after the main workout.

The recovery time stays the same here at 2 minutes while the work time increases for 2 x 3 minute efforts in the middle.

Yoyo intervals with S&C

  1. Warm up for 5-10 minutes both on machine and dynamic stretch

  2. MAIN SET: 

1min hard 1min easy
30sec hard 30sec easy

1min hard 1min easy

30sec hard 30sec easy

10 Pull Ups

10 Burpees

 

Repeat for a total of 4 rounds. 24 minutes on machine + S&C in between

   3.  Cool down for 5 minutes after the main workout.

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