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
