Posted by Emanuel Erlewein on Mrz 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 [...]

Posted by Emanuel Erlewein on Mrz 14, 2019 in Row-Ergo WoD

Short 2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece. Medium 6000 meter time trial Row a 6000 meter time trial, going for your personal [...]

Posted by Emanuel Erlewein on Mrz 13, 2019 in Row-Ergo WoD

Short 3 x 750m / 1 min easy Row three 750 meter pieces. Row for one minute at light pressure between each 750. Medium 3 x 1500m / 3 min easy Row three 1500 meter pieces. Row for three minutes at light pressure between each 1500. Long 3 x 4000m rate change 24-26 / 5 [...]

Posted by Emanuel Erlewein on Mrz 12, 2019 in Row-Ergo WoD

Short 5000m with rate changes every 1000m: 22-26-22-26-22 Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm. Medium 10,000m with [...]

Posted by Emanuel Erlewein on Mrz 11, 2019 in Row-Ergo WoD

Short 3 x 750m / 3 min easy Row three 750 meter pieces. Row for three minutes at light pressure between each 750. Medium 3 x 8 min / 2 min easy Row three 8 minute pieces. Row for two minutes at light pressure between each piece. Long 2 x 30 min / 6 min [...]

Posted by Emanuel Erlewein on Mrz 10, 2019 in Row-Ergo WoD

Short 20 x 20 sec / 40 sec easy Row twenty 20 second all-out bursts with 40 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 09, 2019 in Row-Ergo WoD

Short 6 x 2 min / 1 min easy Row six 2 minute pieces. Row for one minute at light pressure between each piece. Medium 8 x 1000m / 2 min easy Row eight 1000 meter pieces. Row for two minutes at light pressure between each 1000. Long 3 x 4000m / 5 min easy [...]

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

Short 3 x 750m / 2 min easy Row three 750 meter pieces. Row for two minutes at light pressure between each 750. Medium 4 x 1500m / 2 min easy Row four 1500 meter pieces. Row for two minutes at light pressure between each 1500. Long 42,195m (Marathon) time trial Row a 42,195 meter [...]

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

Short 5000m with rate changes every 1000m: 26-24-22-24-26 Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm. Medium 2 x [...]

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

Short 2 x 10 min short intervals Pre-set the monitor for a work time of 10:00 and a rest time of 4:00. Each interval alternate between 40 seconds fast rowing and 20 seconds easy rowing. During the rest time continue rowing at light pressure. Medium 5 x 6 min / 2 min easy Row five [...]