This week’s workout is from Craig Smith. Craig is the head of rowing at Caufields Grammar School in Melbourne. He is also a super fast Masters Rower.

Aerobic intervals on the Ergo

Sets of 500m on 1 min off at T2.  Rate 27-29.  Do them in sets of 10 and accumulate 12-15km worth of 500s.  I challenge the masters to do 1 for every year of age. Craig is a Masters C…

Strength & Conditioning with James Goodwin

This week’s S&C recommendation are hip-glute raises. Targets the glutes and the hammies.