WODconnect

Workout list by Tomi Kainiemi Tomi K. Rowing wod

  • Conditioning Workout

    5x
    In 6 minutes:
    300m Skillmill run
    30cal Assault bike
    Remaining time row for calories.
    Rest 2min
    Score total calories.

  • Conditioning Workout

    6x Every 5 minutes (30min):
    15cal Row
    15cal AB
    15cal Ski-Erg

  • Conditioning Workout

    3 rounds of:
    34/30 cal Assault bike
    Rest 1 min
    34/30 cal Ski
    Rest 1 min
    34/30 cal Row
    Rest 3 min

  • Rowing intervals with a partner Workout

    6 rounds each:
    500/400m Comfortable/moderate
    250/200m Fast

    Switch after each set. So its 500+500, 250+250, etc.

  • Rowing Intervals Workout

    2 Rounds For Distance:
    5 x 1min ON / 1min OFF
    500m @2K pace (1:1 ratio)
    5 x 1min ON / 1min OFF
    5min Rest btw rounds

  • Rowing Intervals Workout

    1000m Row, easy (warm-up)

    5x
    500/400m Row, moderate
    1:30 Rest

    5x
    250/200m Row, hard
    1:00 Rest

    5x
    500/400m Row, easy
    1:30 Rest