1
to failure
3 sets
30 seconds rest
2
10 seconds
flex hang hold
2 sets | 30sec rest
3
to failure
3 sets
30 seconds rest
4
10 seconds
flex hang hold
2 sets | 30sec rest
5
to failure
3 sets
30 seconds rest
6
10 seconds
flex hang hold
2 sets | 30sec rest
7
to failure
3 sets
30 seconds rest
8
15 seconds
flex hang hold
2 sets | 30sec rest
9
to failure
3 sets
30 seconds rest
10
15 seconds
flex hang hold
2 sets | 30sec rest
11
to failure
3 sets
30 seconds rest
12
15 seconds
flex hang hold
2 sets | 30sec rest
13
to failure
3 sets
30 seconds rest
14
20 seconds
flex hang hold
2 sets | 30sec rest
15
to failure
3 sets
30 seconds rest
16
20 seconds
flex hang hold
2 sets | 30sec rest
17
to failure
3 sets
30 seconds rest
18
20 seconds
flex hang hold
2 sets | 30sec rest
19
to failure
3 sets
30 seconds rest
20
25 seconds
flex hang hold
2 sets | 30sec rest
21
to failure
3 sets
30 seconds rest
22
25 seconds
flex hang hold
2 sets | 30sec rest
23
to failure
3 sets
30 seconds rest
24
25 seconds
flex hang hold
2 sets | 30sec rest
25
to failure
3 sets
30 seconds rest
26
30 seconds
flex hang hold
2 sets | 30sec rest
27
to failure
3 sets
30 seconds rest
28
30 seconds
flex hang hold
2 sets | 30sec rest
29
to failure
3 sets
30 seconds rest
30
30 seconds
flex hang hold
2 sets | 30sec rest

00:00

:
START
30 sec
60 sec
2 min
Reset
Pause
Restart

The Chair Rows Challenge gives you an accessible, structured means to build impressive upper body strength without having to resort to any complex or expensive equipment. You do need two chairs however and a sturdy broomstick. You then need to add grit, patience, focus and determination. On the other side of 30 days there will be a new you waiting to say "hello". 

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