MONTAG, & FREITAG

06:00 - 13:15

MITTWOCH

06:00 - 10:00; 12-13:00

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

ROW-WOD – 20190226

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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 1000 m / 2 min easy

  • Row six 1000 meter pieces. Row for two minutes at light pressure between each 1000.

Long
3 x 15 min with rate increase / 3 min easy

  • Row three 15 minute pieces. Row the first five minutes of each @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28. Row for three minutes at light pressure during the rest period.
PROBETRAINING ANMELDUNG