Posted by Emanuel Erlewein on Apr. 19, 2019 in Row-Ergo WoD

Short 6 x 500m / 2 min easy Row six 500 meter pieces. Row for two minutes at light pressure between each 500. Medium 10,000m with rate changes every 2000m: 24-22-24-26-24 Row a 10,000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 24 spm, 2000 meters @ [...]

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

Short 3 x 1000m / 1 min easy Row three 1000 meter pieces. Row for one minute at light pressure between each 1000. Medium 4 x 6 min / 3 min easy Row four 6 minute pieces. Row for three minutes at light pressure between each piece. Long 5 x 10 min with rate increase [...]

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

Short 5000m with rate changes every 1000m: 24-26-28-26-24 Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, 1000 meters @ 26 spm, and 1000 meters @ 24 spm. Medium 6 x [...]

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

Short 5 x 4 min / 1 min easy Row five 4 minute pieces. Row for one minute at light pressure between each piece. Medium 3 x 1500m / 2 min easy Row three 1500 meter pieces. Row for two minutes at light pressure between each 1500. Long 3 x 6000m / 4 min easy [...]

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

Short 6 x 500m / 1 min easy Row six 500 meter pieces. Row for one minute at light pressure between each 500. Medium 10,000m with rate changes every 2000m: 26-24-22-24-26 Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 26 spm, 2000 [...]

Posted by Emanuel Erlewein on Apr. 09, 2019 in Row-Ergo WoD

Short 2 x 2000m rate increase / 4 min easy Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Row for four minutes at light pressure during the rest period. Medium [...]

Posted by Emanuel Erlewein on Apr. 08, 2019 in Row-Ergo WoD

Short Stroke pyramid: 10/20/30/40/50/40/30/20/10 Row 10 strokes hard followed by 10 light. Then row 20 strokes hard followed by 20 light. 30 hard, 30 light. 40-40. 50-50. 40-40. 30-30. 20-20. 10-10. Medium 10,000 meter time trial Row a 10,000 meter time trial, going for your personal best. Long 2 x 30 min / 2 min [...]

Posted by Emanuel Erlewein on Apr. 07, 2019 in Row-Ergo WoD

Short 2000 meter time trial Row a 2000 meter time trial, going for your personal best. Medium 10 x 500m / 2 min easy Row ten 500 meter pieces. Row for two minutes at light pressure between each 500. Long 6 x 10 min / 2 min easy Row six 10 minute pieces. Row for [...]

Posted by Emanuel Erlewein on Apr. 06, 2019 in Row-Ergo WoD

Short 5 x 3 min / 1 min easy Row five 3 minute pieces. Row for one minute at light pressure between each piece. Medium 4 x 1500m / 1 min easy Row four 1500 meter pieces. Row for one minute at light pressure between each 1500. Long 2 x 6000m / 2 min easy [...]

Posted by Emanuel Erlewein on Apr. 05, 2019 in Row-Ergo WoD

Short 5000m with rate changes every 1000m: 25-22-25-28-25 Row a 5000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 25 spm, 1000 meters @ 22 spm, 1000 meters @ 25 spm, 1000 meters @ 28 spm, and 1000 meters @ 25 spm. Medium 2 x 4000m / [...]