#system 7 row

Strength

8 Minute OMEM: 5 x Strict Press Increasing Weight

Weights as follows, 20, 25, 30, 35, 37.5, 40, 40, 37.5

System 7 Row with a Twist

A System 7 row is usually as follows: 1 Minute on, 1 Minute off 2 Minutes on, 2 Minutes off 3 Minutes on, 3 Minutes off 4 Minutes on, 4 Minutes off 3 Minutes on, 3 Minutes off 2 Minutes on, 2 Minutes off 1 Minute on, 1 Minute off

But Matt usually likes to make it harder by making you work in your rest time.

We partnered up this time, so 1 person rowed, then during the rest the next person jumped on and did legless rows for 30 seconds, then swap, then swap again so person 2 does the 2 minutes. It generally carried on like that, sharing the rest time evenly for the legless rows. And each person ends up rowing for 8 minutes.

Legless Row: Feet firmly planted on the floor, pulling the rower trying to keep the seat in the same position and leaning forward slightly for leverage and pull back. That’s a horrible explanation but I hope you get it..... meh....