Rowing.

I've just started rowing at school and I've only been training for a couple of weeks. I'm in grade 9 and my best time for a 2k ergo is 7.58 seconds. I've basically posted this thread because I'm looking for new ways to better my time. Obviouslly, I could keep doing ergo's, but I need a way to make my time faster at home because I don't have a rowing machine. Can someone please suggest a good exercise to shred time off my ergo time?

Thanks.

 

Overhand pullups/Lat pulldown[Only if you can't do at least 6 perfect overhand pullups], Bent over row, Pushups, Tricep dips, tri pulldowns.
Anything that works your back and tri's.
A mixture of HIIT and distance running for fitness.

 

Thanks, I'll consider doing all of these tomorrow. How many times do I have to do these in 1 rep for the best results?

 

priv school? our school is the best rowing school in vic

dont forget to do leg press as well/squats, this guy is just thinking that rowing is all upperbody, what a joke.

 

This seems an alright routine.
I've done a bit of dragon boat racing for my school.

 

Remember to extend fully, your legs and arms.