Bobby Maximus Rowing Program www.bobbymaximus.

com
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY ONE DAY TWO DAY THREE DAY FOUR DAY FIVE DAY SIX DAY SEVEN
Workout: Workout: Workout: Workout: Workout: Workout: Workout:
1) 10 minute Row @ Easy 60 minute Row @ 80-90% 1) 10 minute Row @ Easy 1) 10 minute Row @ Easy 1) 10 minute Row @ Easy 1) 20 minute Row. This is Rest or 30-60 minute
Pace. Focus on pacing and MHR. This is steady state Pace. Focus on pacing and Pace. Focus on pacing and Pace. Focus on pacing and a warm-up for a test so Swim or easy pace run.
perfect technique. cardiovascular effort. It is perfect technique. perfect technique. perfect technique. throughout you should
2) Work up To Deadlift meant to be hard but not 2) 10 minute Practice and 2) “30/30 INTERVALS”: 2) “THE HOLY engage in 10sec sprints
crushing. The goal is to get Row as hard as you can for TRINITY”: and experiment with
1RM. Start with a light Warm-up with Barbell
a really good sweat. You 30 seconds. Then rest for 30 Minutes Of: slower and faster paces for
weight and do it 10 times. Deadlift, Barbell Bench Pull-ups
Then add some weight and could do it “Fartlek” Style. Press, Push-up, Pull-up 30 seconds. That’s 1 the steady state work.
Dips
do 5 reps. Add more weight Fartlek is Swedish for and Barbell Back Squat round. Do 6 total rounds, Essentially you should
Push-ups
and do 3. Keeping adding “speed play.” It’s an 3) “FIVE FIFTY FIVE” and then rest for 4 minutes The goal is the maximum sprint 10sec HARD every
weight and doing single unstructured interval run, Barbell Bench Press + straight. That’s 1 block. Do amount of repetitions 2-3 minutes until warm-up
reps until you can no longer where you go from easy to Barbell Deadlift + 3 total blocks. Beginners possible in each category. is over. For the times you
lift. moderate to hard efforts at Push-up + should aim to row or ski 3) 100x Curl-up aren’t sprinting use some
3) “5 By 2 At 80” random. It’s also fun to do Pull-up + 
 150 meters each round, 4) 10 minute Row @ Easy slower speeds and medium
5 Sets of 2 Deadlifts at 80% with friends by playing Barbell Back Squat while intermediates should Pace. Focus on pacing and speeds but under no
1RM. Rest 3 minutes games like follow the 10-9-8-7-6-5-4-3-2-1 reps hit 160, and advanced perfect technique. circumstance should you
between sets. leader. There’s a huge of each trainees should log 170. exhaust yourself.
4) 100x Curl-up mental benefit from this Looks like: 10 of each then For Women the numbers *Because there is no 2) 500m Row for Time
5) “Quick And Dirty” training due to its 9 of each then eight of are 120m, 130m, and warm-up then you will Row the effort as hard as
4 rounds of 20sec Hard unpredictability—ditch eight all the way to one 140m respectively. have to start a little slower possible. For Men attempt
Rowing followed by 40sec your watch, your distance rep. 3) 10 minute Row @ Easy until you warm-up and for sub 1:30. For Women
Active Rest. Rest 2 goals, and all your other 3) 10 minute Row @ Easy Pace. Focus on pacing and then really pick up the attempt for sub 1:45.
minutes. Repeat. Make sure numbers and just go out, Pace. Focus on pacing and perfect technique. pace. For example maybe 3) 20 minute Row @ Easy
intensity is high. have fun, and keep it free perfect technique. start with sets of 2-3 pull- Pace. Focus on pacing and
6) 10 minute Row @ Easy flowing. ups, 5 dips and 5 push-ups perfect technique.
Pace. Focus on pacing and Note: For “Five Fifty and then as you warm-up
perfect technique. Note: Be mindful of Five” Use a weight that raise the numbers. No Note: even though there
technique throughout allows you to finish in 20 matter how you do it the are standards don’t just try
effort. The standard I minutes. The general goal is 100 reps of each. to hit them. It is important
expect from Men is weights people use are you go as hard as possible.
15,000m. For women it is 135, 185, 0r 225lbs.
12,000m. Women use 75lbs, 95lbs,
and 135lbs
Bobby Maximus Rowing Program www.bobbymaximus.com
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY EIGHT DAY NINE DAY TEN DAY ELEVEN DAY TWELVE DAY THIRTEEN DAY FOURTEEN
Workout: Workout: Workout: Workout: Workout: Workout: Workout:
1) 10 minute Row @ Easy 60 minute Row @ 80-90% 1) 10 minute Row @ Easy 1) 10 minute Row @ Easy 1) 10 minute Row @ Easy 1) 20 minute Row. This is Rest or 30-60 minute
Pace. Focus on pacing and MHR. This is steady state Pace. Focus on pacing and Pace. Focus on pacing and Pace. Focus on pacing and a warm-up for a test so Swim or easy pace run.
perfect technique cardiovascular effort. It is perfect technique perfect technique. perfect technique. throughout you should
2) Work up To Front Squat meant to be hard but not 2) “GUT PUNCH” 2) “ROW TO HELL” 2) “200 IN 20”: engage in 10sec sprints
1RM. Start with a light crushing. The goal is to get 500m-400m-300m-200m- and experiment with
Grab two 16-kilogram This workout tasks you
weight and do it 10 times. a really good sweat. You 100m Rowing Ladder slower and faster paces for
kettlebells or 35-pound with doing 200 total reps,
Hop on a row machine and
Then add some weight and could do it “Fartlek” Style. dumbbells (use 12kg or and trains your entire body the steady state work.
set its computer at “Single
do 5 reps. Add more weight Fartlek is Swedish for 24lbs dumbbells if you are in just 20 minutes. It’s Essentially you should
Distance". Put in 500m to
and do 3. Keeping adding “speed play.” It’s an a women), and do 50 reps the computer. Row as hard short, simple, and brutal, sprint 10sec HARD every
weight and doing single unstructured interval run, of the step-up (25 on each as you possibly can until just the way I like my 2-3 minutes until warm-up
reps until you can no longer where you go from easy to leg). Then do 50 reps of you finish 500m. Rest as workouts. It’s easy to is over. For the times you
lift. moderate to hard efforts at feet-to-hands. (If that long as it took you to remember, too, so many of aren’t sprinting use some
3) “5 By 2 At 80” random. It’s also fun to do exercise is too advanced, complete your 500- meter my athletes keep it in their slower speeds and medium
5 Sets of 2 Front Squat at with friends by playing row. So, for example, if speeds but under no
do knees-to-elbows heads as an option for
80% 1RM. Rest 3 minutes games like follow the you rowed 500 meters in circumstance should you
instead.) Repeat, this time when they find 20 minutes
1:30, you’d rest for 1:30.
between sets. leader. There’s a huge doing 40 reps of each. to train. Don’t cheat your exhaust yourself.
Repeat for 400 meters this
4) 100x Curl-up mental benefit from this Now repeat three more form, but try to finish as 2) 1000m Row for Time
time, resting afterward for
5) 8x 250m Row. Rest 60 training due to its times, doing 30, 20, and 10 the amount of time it took fast as you possibly can. Row the effort as hard as
seconds between sets. Do unpredictability—ditch reps, respectively. you to row those 400 Directions: possible. For Men attempt
each interval at your goal your watch, your distance So essentially: Dumbbell meters. Repeat the pattern Do 10 pushups, 10 situps, for sub 3:30. For Women
2000m Row PR pace. goals, and all your other Step-up + Feet-To-Hands until you do your final and 10 air squats. That’s
 attempt for sub 4:00.
6) 10 minute Row @ Easy numbers and just go out, 50-40-30-20-10 reps of 100-meter row. Note: This 1 round. Complete a total 3) 20 minute Row @ Easy
Pace. Focus on pacing and have fun, and keep it free workout is also fun to do Pace. Focus on pacing and
each of 20 rounds. Try to finish
flowing. with a partner, following perfect technique.
perfect technique 3) 100x Push-up in less than 20 minutes.
the “you go, I go,” format,
4) 10 minute Row @ Easy where you row, then rest as Note: For Women do 5x
Note: Be mindful of Pace. Focus on pacing and Push-up instead of 10. Note: even though there
your partner rows.
technique throughout perfect technique 3) 100x Curl-up are standards don’t just try
3) 10 minute Row @ Easy
effort. 4) 10 minute Row @ Easy to hit them. It is important
Pace. Focus on pacing and
Pace. Focus on pacing and you go as hard as possible.
perfect technique.
perfect technique.
Bobby Maximus Rowing Program www.bobbymaximus.com
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY FIFTEEN DAY SIXTEEN DAY SEVENTEEN DAY EIGHTEEN DAY NINETEEN DAY TWENTY DAY TWENTY-ONE
Workout: Workout: Workout: Workout: Workout: Workout: Workout:
1) 10 minute Row @ Easy 60 minute Row @ 80-90% 1) 10 minute Row @ Easy 1) 10 minute Row @ Easy 1) 10 minute Row @ Easy 1) 20 minute Row. This is Rest or 30-60 minute
Pace. Focus on pacing and MHR. This is steady state Pace. Focus on pacing and Pace. Focus on pacing and Pace. Focus on pacing and a warm-up for a test so Swim or easy pace run.
perfect technique. cardiovascular effort. It is perfect technique. perfect technique. perfect technique. throughout you should
2) “PRISON BURPEESS”: 2) “THE HOLY
2) Work up To Bench Press meant to be hard but not 2) “THE LONG ROAD” engage in 10sec sprints
Imagine that you’re in a prison TRINITY”:
1RM. Start with a light crushing. The goal is to get cell, confined by four walls. Row for 500 meters in 2 and experiment with
a really good sweat. You minutes. Rest for 1 minute. 30 Minutes Of: slower and faster paces for
weight and do it 10 times. You have a bed, a sink, a
toilet, and no more. When That’s 1 round. Do 10 total Pull-ups
Then add some weight and could do it “Fartlek” Style. the steady state work.
your cell door opens, and it’s rounds, trying to take 1 or
 Dips
do 5 reps. Add more weight Fartlek is Swedish for Essentially you should
time to go to the yard, where 2 seconds off your time Push-ups
and do 3. Keeping adding “speed play.” It’s an your safety depends on your The goal is the maximum sprint 10sec HARD every
each round. So, for
weight and doing single unstructured interval run, fitness. This is the workout amount of repetitions 2-3 minutes until warm-up
example, you’d want to
reps until you can no longer where you go from easy to you’d do. It’s not for the faint possible in each category. is over. For the times you
finish your second round
moderate to hard efforts at of heart, but it has an 3) 100x Curl-up aren’t sprinting use some
lift. incredible ability to give you in 1:58, and your last
3) “WELCOME PARTY” random. It’s also fun to do strength, speed, and insane round somewhere around 4) 10 minute Row @ Easy slower speeds and medium
Bench Press + 
 with friends by playing endurance. Do it in 15 minutes 1:40. Pace. Focus on pacing and speeds but under no
Burpee/Pull-up games like follow the or less, and you may be able to 3) 10 minute Row @ Easy perfect technique. circumstance should you
leader. There’s a huge claim the title of “the hardest exhaust yourself.
20-10 reps of each. Pace. Focus on pacing and
man in the yard.”
Complete 20x Bench Press mental benefit from this Directions: perfect technique. *Because there is no 2) 5000m Row for Time
and then 20x Burpee/Pull- training due to its Stand in one corner of a room. warm-up then you will Row the effort as hard as
up. Then do 10 reps of each unpredictability—ditch It could be in the gym, your have to start a little slower possible. For Men attempt
your watch, your distance living room, garage, or for sub 18:30. For Women
and your are done. until you warm-up and
wherever. Do 20 burpees. Now
Men use 135lbs for Bench goals, and all your other run to another corner of the then really pick up the attempt for sub 21:30.
Press, Women use 75lbs numbers and just go out, room, and do 19 burpees. Run pace. For example maybe 3) 20 minute Row @ Easy
Note: Women do Burpees have fun, and keep it free to another corner, and do 18. start with sets of 2-3 pull- Pace. Focus on pacing and
flowing. Repeat the pattern until you
instead of Burpee/Pull-up. ups, 5 dips and 5 push-ups perfect technique.
reach 1 burpee. Rest, as
4) 100x Curl-up needed, throughout. 
 and then as you warm-up
5) 20x 100m Sprint on Note: Be mindful of 3) 10 minute Row @ Easy raise the numbers. No Note: even though there
Rower. Rest 40sec between technique throughout Pace. Focus on pacing and matter how you do it the are standards don’t just try
perfect technique.
each. Complete all 20 effort. goal is 100 reps of each. 
 to hit them. It is important
rounds. you go as hard as possible.
6) 10 minute Row @ Easy
Pace. Focus on pacing and
perfect technique.
Bobby Maximus Rowing Program www.bobbymaximus.com
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY TWENTY-TWO DAY TWENTY-THREE DAY TWENTY-FOUR DAY TWENTY-FIVE DAY TWENTY-SIX DAY TWENTY-SEVEN DAY TWENTY-EIGHT
Workout: Workout: Workout: Workout: Workout: Workout: Workout:
1) 10 minute Row @ Easy 60 minute Row @ 80-90% 1) 10 minute Row @ Easy 1) 10 minute Row @ Easy 1) 30 Minute Row in 1) 20 minute Row. This is Rest or 30-60 minute
Pace. Focus on pacing and MHR. This is steady state pace. Emphasis on perfect pace. Emphasis on perfect preparation for tomorrows a warm-up for a test so Swim or easy pace run.
perfect technique cardiovascular effort. It is Form. Form. test. Experiment with pace. throughout you should
2) 100x Turkish Get-up. 50 2) 5x500m Row Mostly easy with some
2) Work up To Back Squat meant to be hard but not engage in 10sec sprints
each side. Slow and Rest 2 minutes between sprints of no more than
1RM. Start with a light crushing. The goal is to get and experiment with
controlled for perfect Interval. First Interval @ 10sec mixed throughout.
weight and do it 10 times. a really good sweat. You ~15 split seconds slower Aim for a sprint every 2-3 slower and faster paces for
form. Do in alternation
Then add some weight and could do it “Fartlek” Style. fashion and remember this than 500m PR. Then each minutes. the steady state work.
do 5 reps. Add more weight Fartlek is Swedish for is for recovery in interval after that go faster. Essentially you should
and do 3. Keeping adding “speed play.” It’s an preparation for your test. The final interval is all-out sprint 10sec HARD every
weight and doing single unstructured interval run, 3) 10 minute Row @ Easy 3) 10 minute Row @ Easy 2-3 minutes until warm-up
reps until you can no longer where you go from easy to pace. Emphasis on perfect pace. Emphasis on perfect is over. For the times you
lift. moderate to hard efforts at Form. Form. aren’t sprinting use some
3) “5 By 2 At 80” random. It’s also fun to do slower speeds and medium
5 Sets of 2 Back Squat at with friends by playing speeds but under no
80% 1RM. Rest 3 minutes games like follow the circumstance should you
between sets. leader. There’s a huge exhaust yourself.
4) 100x Curl-up mental benefit from this 2) 2000m Row for Time
5) 10x 150m Sprint on training due to its Row the effort as hard as
Rower. 90 seconds Rest unpredictability—ditch possible. For Men attempt
between sets. your watch, your distance for sub 7:00. For Women
6) 10 minute Row @ Easy goals, and all your other attempt for sub 8:00.
Pace. Focus on pacing and numbers and just go out, 3) 20 minute Row @ Easy
perfect technique have fun, and keep it free Pace. Focus on pacing and

 flowing. perfect technique.

Note: Be mindful of Note: even though there

technique throughout are standards don’t just try
effort. to hit them. It is important
you go as hard as possible.