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

Short 2 x 2000m rate increase / 4 min easy Row two 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period. Medium 3 x 1500m / 2 min easy [...]

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

Short 4 x 750m / 1 min easy Row four 750 meter pieces. Row for one minute at light pressure between each 750. Medium 6 x 4 min / 3 min easy Row six 4 minute pieces. Row for three minutes at light pressure between each piece. Long 5 x 2000m rate increase 22-28 / [...]

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

Short 500m time trial Row a 500 meter time trial, going for your personal best. Medium 3 x 2000m / 1 min easy Row three 2000 meter pieces. Row for one minute at light pressure between each 2000. Long 4 x 4000m / 3 min easy Row four 4000 meter pieces. Row for three minutes [...]

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

Short 5 x 3 min / 2 min easy Row five 3 minute pieces. Row for two minutes at light pressure between each piece. Medium 10,000m with rate changes every 2000m: 22-26-22-26-22 Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, [...]

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

Short 5 x 3 min / 2 min easy Row five 3 minute pieces. Row for two minutes at light pressure between each piece. Medium 10,000 m with rate changes every 2000 m: 22-26-22-26-22 Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, [...]

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

Short 5000 m with rate changes every 1000 m: 28-24-20-24-28 Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 28 spm, 1000 meters @ 24 spm, 1000 meters @ 20 spm, 1000 meters @ 24 spm, and 1000 meters @ 28 spm. Medium 6 x [...]

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

Short 3 x 1000 m / 2 min easy Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000. Medium 40 minutes Row a single 40-minute piece. Aim for a consistent pace throughout. Long 2 x 8000 m / 5 min easy Row two 8000 meter pieces. Row for five minutes at [...]

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

Short2 x 2000m @ 26 spm / 4 min easy Row two 2000 meter pieces @ 26 spm. Row for four minutes at light pressure during the rest period. Medium5 x 5 min / 2 min easy Row five 5 minute pieces. Row for two minutes at light pressure between each piece. Long3 x 5000m [...]

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

Short 5 x 750 m / 2 min easy Row five 750 meter pieces. Row for two minutes at light pressure between each 750. Medium 30 minute time trial Row a 30-minute time trial, going for your personal best. After you’ve rowed, enter your result in the Online Ranking and see where you stand with others [...]

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

Short 5000m time trial This is one of the monitor’s preset standard workouts. Row a 5000 meter time trial, going for your personal best. Medium 6 x 3 min / 3 min easy Row six 3 minute pieces. Row for three minutes at light pressure between each piece. Long 2 x 21 min with rate [...]