Posted by Emanuel Erlewein on März 18, 2019 in Row-Ergo WoD

Short 3 x 5 min / 2 min easy Row three 5 minute pieces. Row for two minutes at light pressure between each piece. Medium 10 x 2 min / 1 min easy Pre-set the monitor for a work time of 2:00 and a rest time of 1:00. Alternate two minutes of fairly intense rowing [...]

Posted by Emanuel Erlewein on März 17, 2019 in Row-Ergo WoD

Short 12 x 1 min / 1 min easy Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 24 minutes. Medium 6 x 1000m / 3 min easy Row six 1000 meter [...]

Posted by Emanuel Erlewein on März 16, 2019 in Row-Ergo WoD

Short 5 x 750m / 1 min easy Row five 750 meter pieces. Row for one minute at light pressure between each 750. Medium 40 minutes with rate change 22-24 Row a 40 minute piece at moderate intensity, changing stroke rate every two minutes as follows: start at 22 spm, then 24 spm, back to [...]

Posted by Emanuel Erlewein on März 15, 2019 in Row-Ergo WoD

Short 20 minutes with bursts Row a single 20 minute piece at a consistent pace. Every four minutes, row ten strokes hard and then return to your previous pace. Medium 4 x 6 min / 2 min easy Row four 6 minute pieces. Row for two minutes at light pressure between each piece. Long 3 [...]