The Dirty 30 is a work-out Joe Palmer made up back in 2006 when he first became the Men’s Rowing Coach at Drexel University. The work-out consists of erging, push-ups, sit-ups and squats. So, you set your erg monitor for 300 meters of work and 70 seconds of rest.

The work-out goes like this:

• 300 meter sprint
• 30 push-ups
• 300 meter sprint
• 30 sit-ups
• 300 meter sprint
• 30 squats

Repeat this 3 times, and you do 2-3 sets of it. So each set consists of nine total 300 meter sprints, 30 push-up sections, 30 sit-up sections and 30 squat sections. Depending on your fitness level, you want to try and get 2-3 sets complete. The 70 seconds of rest between each 300 meter erg section is when you do your push-ups, sit-ups and squats. This is a very challenging work-out but it will definitely improve your fitness level.

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