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 – 20190324

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  • ROW-WOD –...

Short
8 x 2 min @ 28 spm / 1 min easy

  • Row eight 2 minute pieces at a stroke rate of 28. Row for one minute at light pressure between each piece.

Medium
5 x 6 min / 1 min easy

  • Row five 6 minute pieces. Row for one minute at light pressure between each piece.

Long
60 minutes with rate changes every 5 minutes: 22-24-22-24

  • Row a 60-minute piece at a sustainable intensity, varying your stroke rate as follows: row five minutes @ 22 spm, five minutes @ 24 spm, five minutes @ 22 spm and so on.
PROBETRAINING ANMELDUNG