Posted by Emanuel Erlewein on Apr 04, 2019 in Row-Ergo WoD

Short 5 x 500m / 2 min easy Row five 500 meter pieces. Row for two minutes at light pressure between each 500. Medium 6 x 4 min / 1 min easy Row six 4 minute pieces. Row for one minute at light pressure between each piece. Long 21,097m (half-marathon) time trial Row a 21,097 [...]

Posted by Emanuel Erlewein on Apr 03, 2019 in Row-Ergo WoD

Short 9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point. Row nine intervals of 1 minute 40 seconds, with 20 seconds of rest in between each piece with the exception of 2 minutes of rest after the fifth interval. Medium 3 x 6 min [...]

Posted by Emanuel Erlewein on Apr 02, 2019 in Row-Ergo WoD

Short High Intensity Interval Pyramid starting at 500 meters Set your monitor for a variable interval workout as follows, with no rest between intervals: 500m, 500m, 400m, 400m, 300m, 300m, 200m, 200m, 100m, 100m, 200m, 200m, 300m, 300m, 400m, 400m, 500m, 500m. Row the first 500m at a moderate pace, then 500m at an intense [...]

Posted by Emanuel Erlewein on Apr 01, 2019 in Row-Ergo WoD

Short 6 x 20 sec high intensity intervals Set your monitor for a time intervals of 20 seconds with no rest. Row 20 seconds at an intense pace, then 20 seconds at a moderate pace. Do this 5 more times for a total workout time of 4 minutes. Medium 40 minutes with rate change 22-24-26 [...]

Posted by Emanuel Erlewein on Mrz 31, 2019 in Row-Ergo WoD

Short 1000 meter time trial Row a 1000-meter time trial, going for your personal best. Medium 3 x 10 min / 4 min easy Row three 10 minute pieces. Row for four minutes at light pressure between each piece. Long 3 x 20 min / 5 min easy Row three 20 minute pieces. Row for [...]

Posted by Emanuel Erlewein on Mrz 30, 2019 in Row-Ergo WoD

Short 3 x 6 min with Level Change Pre-set the monitor for a work time of 6:00 and a rest time of 3:00. Let your stroke rate vary as follows per interval: First and second interval: 2 minutes @20, 1 minute @24, 2 minutes @22, 1 minute @26 Third interval: 1 minute @20, 2 minutes [...]

Posted by Emanuel Erlewein on Mrz 29, 2019 in Row-Ergo WoD

Short 3 x 3 min / 2 min easy Row three 3 minute pieces. Row for two minutes at light pressure between each piece. Medium 3 x 2000m rate increase / 4 min easy Row three 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ [...]

Posted by Emanuel Erlewein on Mrz 28, 2019 in Row-Ergo WoD

Short High Intensity Interval Pyramid starting at 250 meters Set your monitor for a variable interval workout as follows, with no rest between intervals: 250m, 250m, 200m, 200m, 150m, 150m, 100m, 100m, 150m, 150m, 200m, 200m, 250m, 250m. Row the first 250m at a moderate pace, then 250m at an intense pace, then 200m moderate, [...]

Posted by Emanuel Erlewein on Mrz 27, 2019 in Row-Ergo WoD

Short 20 x 30 sec / 30 sec easy Row twenty 30 second all-out bursts with 30 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout. Medium [...]

Posted by Emanuel Erlewein on Mrz 26, 2019 in Row-Ergo WoD

Short 3 x 5 min / 3 min easy Row three 5 minute pieces. Row for three minutes at light pressure between each piece. Medium 6 x 5 min / 2 min easy Row six 5 minute pieces. Row for two minutes at light pressure between each piece. Long 5 x 12 min / 3 [...]