Category Archives: Rowing Intervals

050517

Rowing Intervals

  • 200M Row, 90 seconds Rest
  • 400M Row, 90 seconds Rest
  • 600M Row, 90 seconds Rest
  • 800M Row, 90 seconds Rest
  • 1000M Row, 90 seconds Rest
  • 800M Row, 90 seconds Rest
  • 600M Row, 90 seconds Rest
  • 400M Row, 90 seconds Rest
  • 200M Row, 90 seconds Rest

Rowing Time = 20:02

120716

500M Row Intervals

7 Rounds of:

500M Row followed by 2:00 rest

Time = 13:52 (Rowing Only)

032311 – Strength & MetCon

Press based on 90% of 1RM

@80% x 3 (95lbs.)
@85% x 3 (100lbs.)
@90% x AMRAP (105lbs. x 5)

MetCon

100M Row / 45sec Rest / 200M Row / 45sec Rest / 300M Row / 45sec Rest / 400M Row / 45sec Rest / 500M Row / 45sec Rest / 400M Row / 45sec Rest / 300M Row / 45sec Rest / 200M Row / 45sec Rest / 100M Row

100904 – Rowing Intervals

200M Row / 90 sec Rest / 400M Row / 90 sec Rest / 600M Row / 90 sec Rest / 800M Row / 90 sec Rest / 1000M Row / 90 sec Rest / 800M Row / 90 sec Rest / 600M Row / 90 sec Rest / 400M Row / 90 sec Rest / 200M Row

Total Time = 31:39

Rowing Time = 19:39 (5000M)

100216 – MetCon

10 Rounds of:  500M Row & 2:00 minute Rest

Averaged 1:52.7.

091110 – Rowing Intervals

200M (0:41.3) / 1:30 Rest / 400M (1:28) / 1:30 Rest / 600M (2:14) / 1:30 Rest / 800M (3:01) / 1:30 Rest / 1000M (3:45) / 1:30 Rest / 800M (3:06) / 1:30 Rest / 600M (2:16) / 1:30 Rest / 400M (1:30) / 1:30 Rest / 200M (039.3)

Total Time (Row & Rest) = 30:54