WODconnect

Workout list by Tomi Kainiemi Tomi K. Rowing wod

  • Row 8 x 500m Workout

    Row 8 x 500m

    • rest 1min between efforts

  • Row interval Workout

    2 Rounds:
    5 x 30 cal. Work/rest 1:1

    5min rest between rounds

  • AB / Row interval Workout

    2 rounds:
    5 x 20 cal Row + 20 cal AB

    5min rest between rounds

  • Row from 500 to 100 Workout

    For time:
    500-400-300-200-100 meters with 60 seconds rest between sets

  • 500m rowing intervals Workout

    10 x 500m. Keep the same pace throughout the whole workout.
    Rest 1min between sets.
    Post your pace to comments.

  • 12 Rowing intervals Workout

    5 rounds:
    40sec easy
    20sec max

    After 5 rounds, rest 1min

    4 rounds:
    30sec easy
    30sec max

    After 4 rounds, rest 1min

    3 rounds:
    20sec easy
    40sec max

    Your score is total calories rowed.

  • Row from 100 to 500 Workout

    For time:
    100-200-300-400-500 meters with 60 seconds rest between sets

  • Rowing Workout

    5x
    8 min on, 3min off.
    Go +7/+10 of your 5k pr pace.

  • Row 3x2000m Workout

    Rest 3 minutes between rounds

  • 30min Hard Conditioning Workout

    FOR DISTANCE:

    4 rounds of Rowing intervals 2:1 ratio.
    4 x 1min ON / 30sec OFF, total of 6 minutes.

    Rest 2min btw rounds.