H2O Fitness Seattle Wooden Rower User manual

Training with the Seattle Wooden Rower
1. As with any piece of fitness equipment, consult a
physician before starting your exercise program.
2. Follow instructions provided in this manual for correct foot
position and basic rowing techniques.
CAUTION
1. The Seattle Wooden Rower can stand vertically for storage. When doing so,
please choose a secure location, such as the corner of a room.
CAUTION
2. Keep hands away from moving parts, as indicated by the warning
sticker on the main frame of your machine.
Contents
1. Carton contents of the Seattle Wooden Rower.
2. Assembly.
3. Tank filling and water treatment.
4. Operational instructions.
5. The Seattle Wooden Rower Computer.
6. Replacing Rower belt.
7. Replacing Bungee cord.
8. Maintenance and Troubleshooting.
9. Parts list.
10. Warranty.
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Contents of the Carton: Inside the parts kit, you will have the following items:
1.Main Frame.(1)
2.Seat Rail L.(1)
3.Seat Rail R. (1)
4.Bungee.(1)
5.Seat.(1)
6.Bracket For Pedal.(1)
7.Pedal. (1)
8.Bolt 5/16"-24UNF*60L.(2)
9.Nut 5/16*24-UNF*28. (2)
10.Front Stabilizer Roller.(1)
11.Nut 1/4"*28-UNF*28.(14)
12.Bolt 1/4"*28-UNF*25.(10)
13.Row Belt. (1)
14.Bungee Cord.(1)
15. .(1)
16.Hex Key Wrench 3/16” L Shape.(1)
17.Funnel. (1)
18.Siphon.(1)
19.Owner Manual. (1)
20.Water Treatment Pack..(1)
Display Computer
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3
4
5
6
789
10
11
12
13 14
15
16
17
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1920
Owner Manual

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Assembly Instructions:
Step 1:
Remove both seat rails from packaging.
Step 2:
Attaching seat rails. Attach rear wooden bungee support (4)
to rails in the rear with bolt (11).
Step 3:
Putting the wheels on. Attach front stabilizer wheels (10) to
the outside of the rails with nut and bolt (8 & 9).
Step 4:
Putting the Seat on. Take out the seat (5) from packaging.
Slide seat onto rails from the front, make sure the seat slides
easily back and forth.

Assembly Instructions:
Step 5:
Attaching main frame to the rails. Place the main frame (1)
between the rails (2 & 3), aligning the iron plates on the front
left and right side of the main frame as well as the four holes
from the front and back. Make sure the metal plates line up with
the holes on the rails. Use 8 bolts (12) and 8 nuts (11) to secure
the main frame to the rails.
Step 6:
Securing footplate to the main frame. There are two holes on
the pedal bracket (6),This bracket should be placed on the
underside of the wooden footplate. Secure the bracket and
footplates to mainframe using provided hardware (nut and bolt 11 & 12).
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Assembly Instructions:
Step 7:
Attaching Bungee Cord. Attach bungee cord (14) to the rowing belt (13)
by stretching bungee and clipping them together.

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Adding and treating water.
Tank filling and water treatment procedures.
Note: 17 liters or 4.5 gals of water is required for maximum filling.
1. Remove the rubber fill plug from the top of the tank.
2. Place a large bucket of water next to the rower and position siphon with the rigid hose in the bucket and the flexible hose into the tank as shown.
Note: Make sure small breather valve on the top of the siphon is closed before filling.
3. Begin filling tank by squeezing siphon. Use Water Level Gauge decal on side of tank to measure volume of water in tank.
Note: The amount of resistance is dictated by the amount of water in the tank; for example, 9 liters of water equals light resistance,
4.5 gallons or 17 liters of water creates the heaviest resistance. Important: Do not overfill tank!
4. After filling tank the to the desired water level, to open the valve on the top of the siphon to allow excess water to escape.
5. Ensure that the tank plug is replaced once filling and water treatment procedures is complete.
Tips on Siphon use: Putting the fill bucket higher than the tank will allow the siphon to "self-pump" when adding water to the tank. .

Operational Instructions: Seattle Wooden Rower
CAUTION
Always row with your feet secured in the foot straps.
1. Foot Adjustment. Use the Velcro straps to secure your feet on the footplates (7).
Simply loosen the footplate knob and slide the adjuster up or down to the required position. This should place the ball of your foot directly under the
horizontal foot straps. Tighten knob and secure foot straps. The heel support allows the user to row without shoes if desired.
2. Resistance: The level of resistance is determined by the amount of water in the tank. Any amount between 2.5 - 4.5 gallons or 9 - 17 liters is acceptable,
with more water providing greater resistance.
Important: Do not fill past the 4.5 gal / 17 liter mark on the Level Gauge! Refer to Tank Filling Procedures for details.
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Basic Rowing
1.Begin the stroke comfortably forward and push strongly back with your legs while keeping your arms and back straight.
2.Begin to pull your arms back as they pass over your knees and continue the stroke through to completion rocking slightly back over your pelvis.
3.Return to the starting position and repeat.
How often should I row ?
Begin with a 5 minute training sessions once a day and aim for around 2:30 to 2:45 for 500m time and around 18-25SPM
Progress a few minutes more each day until you are comfortable with 30-45 minutes training time 3 or 4 times a week.
This is sufficient to provide aerobic endurance benefits, muscle toning and sufficient calorie burning to form part of a weight loss program.
CAUTION Always consult a doctor before beginning an exercise program.
Stop immediately if you feel faint or dizzy.
Catch Comfortably forward with straight back and arms.
Drive Push with the legs while arms remain straight.
Finish Pull through with arms and legs rocking slightly back on your pelvis.
Recovery Upper body tips forward over your pelvis and move forward.
Catch Catch and begin again.
How to Row like a Pro!
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Removing Water:
Removing Tank water.
1. Remove the tank plug.
2. Insert rigid end of siphon into the tank, and flexible hose into a large bucket. Note: If the siphon hose hits the impeller blades,
you can rotate the blades slightly by pulling on the rower handle to allow the siphon to reach the bottom of the tank.
3. Drain tank and then refill following directions for tank filling.
Note: The valve on top of the siphon must be closed to allow proper drainage.
Note: Water treatment will preclude the need to change tank water if the treatment schedule is maintained. Additional chlorine is required only when discoloration appears
in the water.
Note: Exposure to sunlight affects the water. Moving the rower away from direct sunlight extend time between water treatments.
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