Stacked Short Intervals — Rowing

Since it’s raining a bit in SD, I offered the tribe a choice: run or row, here’s the rowing edition

Reminder, we’re moving our mid-week WOD to Thursdays and will have that WOD shifting between long and short intervals on a weekly basis!


  • 500 m row
  • Dynamic mobility:  perfect lunges, inch-works, hip-openers



  • 3 x 125 m
  • 3 x *500 m
  • 3 x 125 m


  • rest 60-120 sec between intervals
  • All out sprints, use whatever motivates that!
  • *If you can’t row a 500 m interval in 2 minutes, drop it to 400 m!

Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s