The seated row can serve double duty for a gymnast in training. Executing the exercise with lighter weight, more repetitions, and at a quicker speed will improve muscular endurance similar to the workload of an actual rowing/crew athlete. Performing the exercise with heavier weight and lower repetitions serves to benefit power and strength in the legs, lower back, shoulders, and arms.For this particular workout, complete 6 total sets. Do the first 3 sets with heavy weight for 6-8 repetitions and 1 minute's rest in between. On the last 3 sets, complete the exercise with light weight for as many reps as possible.