Been a while since we tested our mile... Then some endurance work on the rower. If you don't remember where our mile line is at MG: here you go... Warm-up Skills and drills: focus on pulling, cadence drills. Make sure you're warm and ready before our little test. Workout 1-mile time trial Rest 5 minutes, … Continue reading Short Time Trial and Long Rowing Intervals
Warm-Up200 m run500 m row warm and drills100 m legs only100 m arms only200 m full cycleRest 30 seconds100 m strapless row (feet not attached to rower)DrillsPull drillssingle leg pullspose-jacksBox pullsWorkoutAMRAP 16:400 m run500 m rowNB: there’s no rest in this one, dig deep and fight it out!Core Work Finisher3-4 rounds10 GHD sit-ups10 GHD hip … Continue reading Mixed Modality Short Intervals
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