Not a bad workout, I might give it a try. Since the rowing machine at my YMCA is in the cardio gear, I might have to use bodyweight to replace the weight portions.
How about:
Row
Squat thrusters (with hand weights)
Row
Push-ups
Row
Lunge/dips
Row
Pistol squats (or pull-ups?)
(repeat)
The "novel stimulus" (some call it muscle confusion) factor really sets it apart; I don't know if I can do the heavy weights just yet. But, I do agree that maybe this will simulate the "dropped bike" syndrome and help prepare the body for the adrenaline dump.
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Phil
(New bike pending...)
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