WODconnect

Workout list by Tomi Kainiemi Tomi K. Rowing wod

  • Tabata row Workout

    8 intervals:
    * 20 sec row
    * 10 sec rest

    Result is meters

  • Row 2k Workout

    Row 2000 meters

  • 3 x 1000 m row Workout

    Row 3 x 1000 m, work/rest 1:1

    Try to keep the same pace

  • Row 5k Workout

    5k row for time

  • 500 m row Workout

    Row 500 m

  • 3x500 m row Workout

    3x500 m row, work:rest ratio 1:2. Go fast, but try to keep the same pace

  • Rowing intervals Workout

    Complete the following. Score is the total calories rowed.

    • 1 min row
    • 1 min rest
    • 1 min row
    • 50 s rest
    • 1 min row
    • 40 s rest
    • 1 min row
    • 30 s rest
    • 1 min row
    • 20 s rest
    • 1 min row
    • 10 s rest
    • 1 min row
    • 20 s rest
    • 1 min row
    • 30 s rest
    • 1 min row
    • 40 s rest
    • 1 min row
    • 50 s rest
    • 1 min row
    • 1 min rest
    • 1 min row

  • Row 1000m Workout

    1000m for time!

    ALL OUT!

  • Killed by Concept Workout

    10 rounds of rowing intervals:
    30sec ON / 30sec OFF
    Score is total calories rowed

  • 6K Team Row Workout

    In teams of three, 6K row. Switch every 1 min.