toughness is to physical as four is to one."
- Bobby "Asshole" Knight
and Fitness Magazine has stumbled on to the basics:
of the Day
Set the Concept II
Rower for intervals of two minutes of work and two of rest.
During the work row an easy 500+ meters .
During the "rest" powerclean as much of your bodyweight
as you can 15 reps.
Before the two minute "rest" is over, get back to the
Rower and strap in before timer zeroes.
On zero begin rowing immediately.
Continue this for a total of twenty minutes or five rounds of the
1. All Rowing
efforts must be better than 500 meters, i.e., less than 2:00 minute
500 meter pace.
2. No late starts on the rowing intervals.
3. Your fitness can be scored by the percentage of bodyweight you
use for all five efforts.
4. The powerclean is a hang clean, actually.
5. You are very welcome.