Category Archives: Rowing Intervals

020419

Been on an extended hiatus.  WOD from home tonight.

Rowing Intervals

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

Work Time = 10:01

072318

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 – 90 sec Rest

Work Time = 21:10

112617

Rowing Intervals – 10 Rounds of:

  • 1:00 Row
  • 1:00 Rest

2983 meters

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)