Dragon Boat, Training, Workouts


I have been training the Seagods this season for the upcoming Dragon Boat races in Hong Kong. This is a selection of fitness tests to gauge and track progress. A few of these drills form part of the Seagods Dragon Boat circuit.

Seagods Burpee Release

60 seconds- hand feet release burpees.

Seagods Butterfly Sit Ups

60 seconds. Soles of feet together, knees abducted. Start touching toes with fingers, move to lay flat so both fingers touch the ground behind your head.

Seagods Push Ups Hand Release

60 seconds. Start in plank, lower body down to ground and release hands and feet to provide uniform depth and range of motion. All variations are shown.

Seagods Russian Twist

60 seconds. Lie on back, arms out wide and level with shoulders, knees bent at 90 degrees. Rotate thighs so that they touch the ground on each side.

Seagods Back Toss 1/2 Turn

Seagods Mountain Climbers

From plank with feet together, bring one knee forward to touch upper arm, as you return this knee bring the opposite knee up to touch other arm.

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Ross Eathorne is one of Asia’s leading fitness and wellbeing coaches and is renowned for his holistic approach to wellness. Ross coaches private clients, groups, champions as well as trainers in his L.I.F.E programme, he is the author of three books with another book on the way, is a keynote speaker, a gym owner, and a champion himself.


  1. i train a girls school DB team in NZ. I like the exercises listed (bpS, bUTTERFLY SITS, PUSH UP, TWIST, BACK TOSS AND CLIMBERS) as a fitness level guide. I was wondering the 6 exercises shown do you test one exercise after another or like have a break between each? i WILL BE DOING TRIALS SOON AND WAS GOING TO USE THESE EXERCISES AS A GUIDE FOR TRIALLISTS

    1. Hi Benjamin,
      I have been constantly tweaking the way I manage time in motion versus fitness for the one hour I get with them a week. I use to do te4st them in pairs on a one person goes the other person count and corrects them. This works well but every 6 weeks our volume and intensity goes down as they end up doing only 6 minutes of exercise for this lesson.

      What we evolved to do for the last three years is incorporate these movements patterns/exercises in metcons (metabolic conditioning) or workouts that we cycled every 6 weeks. Doing it this way we were still able to build to a peak, measure and track peoples fitness (though google docs) and help to see how effective the programme was, and help select them team lineup (most important is technique on the paddle not fitness).


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