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10 Rowing workouts to improve fitness and burn fat

WOD 1

Intervals

Row 4x1200m

Rest 2 minutes between intervals

WOD 2

Time trial

Row 1500m

Damper setting at 10

WOD 3

Intervals

Cover max distance

Row 6x 90 secs on 90 secs off

WOD 4

2 rounds

Rest for exact amount of time as previous row interval

Row 250m

Rest

Row 500m

Rest

Row 1000m

Rest Row 2000m

Rest

WOD 5

5 rounds

Rowing intervals,

use total distance or calories as score

10 secs on 10 secs off

20 secs on 10 secs off

10 secs on 10 secs off

30 secs on 10 secs off

15 secs on 10 secs off

25 secs on 60 secs off

WOD 6

Intervals

Row 10x250m

Rest 1 minute between intervals

WOD 7

For time

Row 50 calories

Rest 4 minutes

Row 40 calories

Rest 3 minutes

Row 30 calories

Rest 2 minutes

Row 20 calories

Rest 1 minute

Row 10 calories

WOD 8

Time trial

Cover max distance

Row 25 minutes

WOD 9 Intervals

Rest 2 minutes between intervals

Row 6x500m

WOD 10

Intervals

Cover max distance

Row 10x 60 secs on 60 secs off


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