Rowing + Tabata Supersets Workout

gym workout rowning stepper kb - Rowing + Tabata Supersets Workout

Happy Friday friends! I’ve been slacking on getting the remaining two bodyweight tabata workouts up on YouTube/the blog, so in the meantime I wanted to share this routine I did at the gym the other day. It mixes tabata supersets with rowing sprints and totally kicked my butt in a short amount of time. If you don’t like rowing, you could always replace the row sprints with treadmill/cycling sprints. As with previous gym workouts, I don’t have a follow-along video for you, but do have video clips of each exercise below.

Rowing + Tabata Supersets Workout

A post shared by Nicole Perry (@nicoleperr) on


For this workout, you’ll alternate between 500m rowing sprints and a tabata superset. With the rowing sprints, your goal is to match or beat your previous times so plan accordingly (don’t go 110% on the first one). For each tabata superset, you’ll alternate between two exercises using an interval structure of 8 rounds of 20 seconds work and 10 seconds rest.

tabata supersets rowing gym workout - Rowing + Tabata Supersets Workout

Workout Breakdown

See above video for demonstrations of each exercise.

500m Row Sprint (here’s a good video on rowing form if you’re new to it)

Tabata Superset 1:

  • Bench Squat Jacks
  • Surfer Get-Ups

500m Row Sprint – aim to match or beat your first time

Tabata Superset 2:

  • KB Swings
  • Logger Jumps

500m Row Sprint – aim to match or beat your second time

Tabata Superset 3:

  • Crunch to V-Up
  • Bench Jump Burpees

gym workout rowing tabata supersets - Rowing + Tabata Supersets Workout

WEARING: Nike cropped long sleeve (old but they have a new version without the big logo – I’m also obsessed with this short sleeve hoodie crop of theirs) // Nike MetCon DSX Flynit 2 sneakers (currently on sale!) – cross-training/weight lifting shoes

Enjoy your weekend! I’ll be mostly just catching up on work but will try to fit some socializing in there somewhere. 1f609 - Rowing + Tabata Supersets Workout

xo Nicole

The post Rowing + Tabata Supersets Workout appeared first on Pumps & Iron.

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