Posted by Emanuel Erlewein on Mrz 25, 2019 in Row-Ergo WoD

Short 4 x 1000 m / 2 min easy Row four 1000 meter pieces. Row for two minutes at light pressure between each 1000. Medium 12 x 500 m / 2 min easy Row twelve 500 meter pieces. Row for two minutes at light pressure between each 500. Long 2 x 20 min / 5 [...]

Posted by Emanuel Erlewein on Mrz 24, 2019 in Row-Ergo WoD

Short 8 x 2 min @ 28 spm / 1 min easy Row eight 2 minute pieces at a stroke rate of 28. Row for one minute at light pressure between each piece. Medium 5 x 6 min / 1 min easy Row five 6 minute pieces. Row for one minute at light pressure between [...]

Posted by Emanuel Erlewein on Mrz 23, 2019 in Row-Ergo WoD

Short 12 x 250 m / 45 sec easy Pre-set a work distance of 250 meters and a rest time of 45 seconds. Row 12 intervals at a challenging intensity, with light rowing between pieces. Medium 10,000 m with rate changes every 2000 m: 22-24-26-28-24 Row for a total of 10,000 meters at a sustainable [...]

Posted by Emanuel Erlewein on Mrz 22, 2019 in Row-Ergo WoD

Short2 x 2000m @ 26 spm plus bursts / 4 min easy Row two 2000 meter pieces @ 26 spm with 10 strokes hard every 500m. Row for four minutes at light pressure during the rest period. Medium5 x 1500m / 2 min easy Row five 1500 meter pieces. Row for two minutes at light [...]

Posted by Emanuel Erlewein on Mrz 21, 2019 in Row-Ergo WoD

Short 8 x 500m / 1 min easy Row eight 500 meter pieces. Row for one minute at light pressure between each 500. Medium 2 x 15 min @ 26 spm / 4 min easy Row two 15 minute pieces @ 26 spm. Row for four minutes at light pressure during the rest period. Long [...]

Posted by Emanuel Erlewein on Mrz 20, 2019 in Row-Ergo WoD

Short 4 x 750m / 2 min easy Row four 750 meter pieces. Row for two minutes at light pressure between each 750. Medium 8 x 3 min / 1 min easy Row eight 3 minute pieces. Row for one minute at light pressure between each piece. Long 3 x 4000m rate change 22-24 / [...]

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

Short7 x 1min @ 26 spm / 30 sec easy Row seven 1 minute pieces at a stroke rate of 26. Row for 30 seconds at light pressure between each piece. Medium3 x 2000 m / 2 min easy Row three 2000 meter pieces. Row for two minutes at light pressure between each 2000. Long4 [...]

Posted by Emanuel Erlewein on Mrz 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 Mrz 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 Mrz 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 [...]