10x100m w/ 1′ rest between
5000m with rate changes every 1000m: 22-26-22-26-22
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters […]
Warmup Drills
10 x 1 min / 1 min easy
Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of […]
10 x 2 min / 1 min easy
Pre-set the monitor for a work time of 2:00 and a rest time of 1:00. Alternate two minutes of fairly intense rowing with one minute of relaxed rowing, for a total of 30 […]
1,000m Time Trial for the record board.
Rest 5′
Row eight 500 meter pieces. Row for one minute at light pressure between each 500.
Rotate between the two exercises for 5 sets each of 30″ on / 30″ off w/ 10″ transition time
Hollow […]
6×30″ w/ 30″ rest
6×1:00 w/ 1:00 rest
6×2:00 w/ 2:00 rest
Plank Series
5 x 3 min / 2 min easy
Row five 3 minute pieces. Row for two minutes at light pressure between each piece.
2 x 2000m rate increase / 4 min easy
Row two 2000 meter pieces. In each piece, row the first […]
8 x 500m / 1 min rest
2 x 1000m / 3 min rest
Tabata Pushups / AbMat Situps (20 seconds on and 10 seconds off)
Alternate between pushups and abmat situps for 8 rounds each (16 rounds total)
2,000m Row Time Trial
2-3-4-5-4-3-2 min pyramid / 2 min easy
Pre-set the monitor for 35 minutes. Row seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two minutes hard, two light, three […]