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 – 20190302

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  • ROW-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, 2000 meters @ 26 spm, 2000 meters @ 22 spm, 2000 meters @ 26 spm, and 2000 meters @ 22 spm.

Long
60 minutes with rate changes every 5 minutes: 22-26-22-26

  • Row a 60 minute piece at a sustainable intensity, varying your stroke rate as follows: row five minutes @ 22 spm, five minutes @ 26 spm, five minutes @ 22 spm and so on. „
PROBETRAINING ANMELDUNG