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2K Row For Time Today we are going to establish a baseline for your 500M pace, which we will be ...
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30 min Stroke Rate Training Why do we pay attention to stroke rate?  it's the same as sprinting versus jogging ...
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Skill Work/Recovery Day Rowing Sit-ups 15 Rowing Sit-ups, 60 second rest, x 5 Pic Drill 5 Continuous mins; upon completing ...
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Intervals 6 x 500M @ your 500M split for your 2K Pace. For example if your 2K Row is 7:20 then ...
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Rowing Plyometrics Air Squat x10; 30 sec rest x2 Walking Lunge x10 steps; 30 sec rest x2 Tuck Jump x5; ...
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Today is a rest day for the program ...
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20 Min Zone 1 Row Set Rowing Machine As > Select Workout > New Workout > Single Time  > 20:00 ...
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Speed: Row Distance/Row Pace/Rest 1K Row/Use your 500M split pace from your 2K row-1 sec*/ Rest 2 minutes 800 M Row/Use ...
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Aerobic Capacity Row 500M @ 2K Pace +7 sec; w/2:00 rest x 10 Set Rowing Machine As > Select Workout ...
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Skill Work/Recovery Day Rowing Sit-ups 20 Rowing Sit-ups; Rest 90 seconds, x 5 + Pic Drill 6 Continuous minutes + ...
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Intervals 7 x 600M @ 500M Split from your 2K Pace-1 second. Do a 2:30 walking rest between sets. Set ...
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Rowing Plyometrics Air Squat x10; 30 sec rest x2 Walking Lunge x10 steps; 30 sec rest x2 Tuck Jump x7; ...
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Today is a rest day for the program ...
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Recovery/Stroke Rate Intervals Set Rowing Machine As > Select Workout > New Workout > Interval Time  > 5:00  > Rest: ...
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Aerobic Threshold Row 30 sec On/30 sec Off x 30; @ your 500M split from your 2K Pace -4 sec ...
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Skill Work Rowing Sit-ups 20 Rowing Sit-ups; Rest 90 seconds x 8 + Pick Drill 7 minutes continuously + Weighted ...
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Stroke Rate Training 16-18-20-28-20-29-30-20-26-20 Complete 500M at each Stroke Rate before moving to the next Set Rowing Machine As > ...
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Aerobic Capacity Row 500M @ your 500M split from your 2K Pace +7 sec. Rest 2:00 between sets x 12 ...
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Rowing Plyometrics Air Squat x10; 30 sec rest x2 Walking Lunge x10 steps; 30 sec rest x2 Tuck Jump x8; ...
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Time Trial 40 Minute Continuous Row for Maximum Distance Set Rowing Machine As > Select Workout > New Workout > ...
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The Grand Finale Row 250M @ Your 500M split from your 2K Pace – 10 seconds. Perform 3:00 walking rest ...
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