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 – 20190327

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  • ROW-WOD –...

Short
20 x 30 sec / 30 sec easy

  • Row twenty 30 second all-out bursts with 30 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.

Medium
3 x 3000m / 2 min easy

  • Row three 3000 meter pieces. Row for two minutes at light pressure between each piece.

Long
2 x 6000m rate increase 22-26 / 4 min easy

  • Row two 6000 meter pieces. In each piece the first 3000m @ 22 spm. Then 2000m @ 24 spm and 1000m @ 26. Row for four minutes at light pressure during the rest period.
PROBETRAINING ANMELDUNG