Pick a modality: Run or Row and then go with it for all the below Warm-Up 400 m run / row 20 Russian KB Swings 5 minutes of skill work: 2 minutes of pull drills (run) or isolation movement (row) 3 minutes of cadence work Workout 5 Min on 4 Min off 4 Min on … Continue reading Descending Time-Based Intervals
Warm-up 400 m run 600 m row warm and drills 150 m legs only 150 m arms only 150 m full cycle Rest 30-60 seconds 150 m strapless row (feet not attached to rower) Drills Banded falls Curb pulls Workout AMRAP 16: 800 m run 1000 m row NB: there’s no rest in this one, dig … Continue reading Long Interval Run-and-Row
I know, I already posted a two full workouts for the week. So, here's a little bonus WOD because... rowing builds character... and endurance. Warm-up Row 2 minutes at the following stroke rates, going up every 30 seconds: 24-26-28-30 (SPM) Just like cadence is important in running, it's important in rowing as well! Your goal … Continue reading Bonus: Descending Interval Row
Warm-up Row 300m, Dynamic warm-up Workout Two rounds of: Row 8 minutes for distance 4 minute rest Row 2 minutes for distance 2 minute rest Notes: Set the drag factor between 120-140. Work for max distance on each interval. Remain consistent and try to beat the previous distance traveled with each attempt.
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! Warm-up 500 m row Dynamic mobility: perfect lunges, inch-works, hip-openers Workout Row: 3 … Continue reading Stacked Short Intervals — Rowing
Row 5 x 1000m, 3 minute break between intervals Make sure to warm up well and mobilize when you're done!
Warm-up 200 m run 450 m row 150 m legs only 150 m arms only 150 m full cycle Then... Carioca Single-leg pulls Pose-jacks Workout AMRAP 16: 400 m run 500 m row NB: there's no rest in this one, dig deep and fight it out! Core work finisher 3 rounds: 1 minute plank 1 … Continue reading Short Distance Run and Row Challenge
Warm-up Row 300m, Dynamic warm-up Workout Row 8 minutes for distance 4 minute rest Row 8 minutes for distance 4 minute rest Row 2 minutes for distance 1 minute rest Row 2 minutes for distance Notes: Set the drag factor between 120-140. Work for max distance on each interval. Remain consistent and try to beat the previous distance … Continue reading Mixed Interval Row
Twice: Run 200m, 20 Russian KBS Then: Row 300m, go faster every 100 m! Drills Plate/Box pulls: 10 front, 10 back, run after each Cadence (continuous, don’t rest between these): 1 minute 94/188 1 minute 98/196 1 minute 102/204 (feel the burn yet?) Workout 2 rounds: 1000 m run 1500 m row 4 minute rest Focus … Continue reading Run-and-Row, Long Intervals, Tempo
Warm-up 3 minute row, improve your time / 500 by 15 seconds per minute (e.g first minute 2:30 pace, second minute 2:15 pace, ...) Dynamic mobility, Russian KB swings (hips back, focus on hamstrings) Workout 5 rounds: 1k row 25 wall ball shots 4 minute rest