Rowing is a great sport for overall health and fitness. The technique and strength that is required for the sport is very important.

The Advanced Rowing for Sport workout series is designed for a participant who is already a strong rower and wants to improve their power, endurance and fitness for the sport.

This should take 45 minutes - 1 hour to complete.

Ensure that the participant has trained using the Beginner and Intermediate Rowing for Sport workout series before beginning this Advanced series.

Perform the workout in the following order:

1. Warm-up

2. 10-minute row

3. 2000m time trial

4. Circuit of the exercises below (3 cycles of these exercises )

5. Cool-down

6. Post stretch