Good Morning USF oarsmen and oarswomen!

For today’s WOD, we’re doing circuit one of the dreaded Hour of Pain workout with 30 minutes of cardio.

AM/Base:
100 push-ups
30 dips
5 x 7.5# wrist rollers–both directions

Main workout:
10 minute warmup — a light erg is good for this routine

Hour of Pain Circuit 1
This circuit is six exercises completed with a 45# weight bar and a bench–women may use a lighter body bar. Each exercise is done continuously for one minute and the circuit is repeated three times with 60 seconds of rest between each set.

3 rounds:
60 sec. standing Bicep Curls
60 sec. sitting Press Behind the Neck
60 sec. lying Bench Press
60 sec. lying Triceps Press
60 sec. standing Bent Over Rows
60 sec. standing Straight Arm Canoeing
60 sec. rest

30 minutes cardio of your choice–medium effort

Here are descriptions of the exercises:

Bicep Curls

Method: Hold the bar in front on your thighs with the palms of the hand pointing upwards. Bend your arms upward bringing the bar to the chest as close to the body as possible. Lower in a controlled manner back to the start position.

Press Behind the Neck

Method: Sitting with your back upright start with the bar resting on your shoulders. Straighten your arms, lifting the bar to above your head. Lower slowly to the start position.

Bench Press

Method: Lying flat on your back on a firm bench, knees bent and feet on the floor, letting the bar rest across your chest. Hold the bar with your palms forward and your arms bent then extend your arms upwards and hold the bar above your chest. The bar should be raised and lowered vertically. Lower the bar to the start position but do not let the bar rest on the chest between exercises.

Triceps Press

Method: Start with the bar held above your chest, with your arms straight. Bend at the elbows lowering the bar until the forearms are horizontal. Then lift the weight back to the start position.

Bent Over Rows

Method: With your knees slightly bent, body at 45°, raise the bar from straight arms to the chest. Keep the body as still as possible.

Straight Arm Canoeing

Method: Standing upright, hold the bar in front of you with straight arms. Rotate the bar in a canoeing action so that each end creates large circles.

Have a good workout!

Coach Charlie