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ROW-WOD – 20190315

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  • ROW-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 x 5000m with rate changes every 1000m: 22-24-26-24-22 / 3 min easy

  • Row three 5000m pieces at a sustainable intensity, varying your stroke rate in each piece as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 24 spm, and 1000 meters @ 22 spm. Row for three minutes at light pressure between each piece.
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