Mid Rows

Challenge Details:

• Level 1: 15 reps / 2 sets / 40% TBW / 10 points
• Level 2: 15 reps / 3 sets / 65% TBW / +20 points (30 total)
• Level 3: 15 reps / 3 sets / 75% TBW / +20 points (50 total max)​

TBW: Total Body Weight – your latest recorded weight.

Warning

Avoid this exercise if you experience back, shoulder, or elbow pain.

Breaks

• Level 1: 1 break (30 seconds) between sets
• ​Level 2–3: 2 breaks (30 seconds each) between sets

Notes:

• Form Rule: All reps must be completed with correct form for points to count.
• Supervision Required: Must be completed at the EWC under an Exercise Specialist for safety and verification.

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How to Complete the Challenge:

• Sit tall with your chest supported, arms fully extended and hands gripping the row handles.
• Pull the handles straight back toward your mid-torso while squeezing your shoulder blades together.
• Slowly extend your arms forward under control.
• Repeat for the required reps and sets based on your challenge level.

How to Train for This Challenge:

If the challenge is too difficult right now, you can train for it using the easier alternatives below. Remember: to earn points, you must complete the actual Challenge version, not the below practice variations.

• Easiest: Cable Standing Mid Rows
• Easier: Dumbbell Bent-Over Rows

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To earn points, you must complete the “Challenge” version correctly, not the practice versions.

Practice your chosen variation 1–2 times per week, allowing 1–2 days of rest between sessions.

When you can perform strong, high-rep sets in your current variation, progress to the next harder version.

​Cable Standing Mid Rows:

• Stand facing the cable with feet hip-width apart and knees slightly bent.
• Hold the handles with arms extended in front of you at about chest height.
• Pull the handles straight back toward your mid-torso, squeezing your shoulder blades together.
• Slowly extend your arms forward to the starting position and repeat.

​Dumbbell Bent-Over Rows:

• Stand with feet hip-width apart, holding a dumbbell in each hand.
• Hinge forward at the hips, keeping your back flat and arms hanging straight down.
• Pull the dumbbells up toward your sides, squeezing your shoulder blades together.
• Lower the dumbbells slowly back to the starting position and repeat.