Rowing Wod

M WOD – MONDAY 27.02.23 – “BITTER BERRY”

MOBILITY & WARM UP

Set 1:
On a 3:00 Clock:
10 Alternating Lunges
10 Ring Rows
10 PVC Press
Set 2:
On a 3:00 Clock:
8 Narrow Stance Squats
8 Kip Swings
8 Push-ups
Set 3:
On a 3:00 Clock:
6 Assisted Single-Leg Squats
6 Pull-ups
3 Wall Walks

SKILLS & SPECIFIC WARM UP
Rowing

CONDITIONING
“BITTER BERRY“

FOR TIME
Every 4:00 for 7 Sets:
250m Sprint Row

Complete each 250m sprint in < 1:15.

Active recovery

:30 Alternating Run-Assault Bike-Ski Erg ( easy )
:20 Plate Ground to Overhead #10/5
walking until start

MG WOD – TUESDAY 14.01.23 – “SEAPLANE“

MOBILITY & WARM UP

AMRAP 8
10 Alternating Spiderman Stretch
10 Leg Swings (across body) / Leg
10 Good Morning + Jump
20 Double Unders or Single Unders

SKILLS & SPECIFIC WARM UP

Rowing

Set 1
15 Pulls on the rower (Easy pace)
Athletes should identify their
500m number and their strokes per minute on their monitor

Set 2
15-18 Strokes per minute pace, notice your /500m.

Set 3
18-20 Strokes per minute pace, notice your /500m.

Set 4
At 25 or fewer Strokes per minute pace, notice your /500m.

CONDITIONING
“SEAPLANE“

AMRAP 20′

5-10-15-20-25… Continue the pattern until the 20 minutes are up

Cal Row
Burpee Over The Row

COOL DOWN

Accumulate
2:00 L-Sit Hold
50 V-ups

MG WOD – THANKS GOD IT’S FRIDAY 10.02.23 – “UNDER WHO’S TURN”

MOBILITY & WARM UP

Set 1
:40 Row (easy pace)
Rest :20
:40 Alternating toe touches in a pike position
Set 2
:40 Row (moderate pace)
Rest :20
:40 Hollow Rocks
Set 3
:40 Row (fast pace)
Rest :20
:40 Alternating V-ups

SKILLS & SPECIFIC WARM UP
Handstand Push Ups

1) Push-up to Down Dog
2) Shoulder Taps in the Pike Position
3) Piked Push-ups
4) Handstand Hold against Wall
5) Handstand Negatives
6) Handstand Push-up

Athletes are moving and resting at the same time.
1 Set:
:20 Row (partner 1)
:20 Handstand Push-ups or Scaling Option (partner 2)
Rest :20 (both partners)
:20 Row (partner 2)
:20 Handstand Push-ups or Scaling Option (partner 1)

CONDITIONING
“UNDER WHO’S TURN”

2 Rounds For Time:
100/80 Calorie Row
50 Handstand Push-ups

One partner works while one
rests

MG WOD – TUESDAY 03.01.23 – “YELLOW LINE”

MOBILITY & WARM UP

Set 1:
2 Rounds:
:20 In-place Alternating Soldier Kicks

Rest :10
:20 High Plank to Low Plank

Rest :10
Set 2:
2 Rounds:
:20 Alternating Hamstring Stretch (Heel down, toe up, reach)

Rest :10
:20 Alternating Reach, Roll, Lift

Rest :10

SKILLS & SPECIFIC WARM UP

Set 1:
15 Pulls on the rower (Easy pace)
5 Push-ups (Everyone with hands elevated)
Set 2:
15 Pulls on the rower (18-20 Strokes per minute pace)
5 Push-ups (Everyone from knees)
Set 3:
15 Pulls on the rower (22-24 Strokes per minute pace)
5 Push-ups (From toes if able)
Set 4:
15 Pulls on the rower (26-30+ Strokes per minute pace)
5 Push-ups (Workout option)

ACCESSORY

ON A 10:00 CLOCK PRACTICE ON:
Handstand

3 Sets
:30 Handstand Hold

Rest :30

CONDITIONING

“YELLOW LINE”

For Time
200 Cal Row
E2MOM
odd: 10 Box Jump
even: 10 Burpees Over The Row

GM WOD – WEDNESDAY 21.12.22 – “SWEAT IN THE EYES”

MOBILITY & WARM UP

Set 1:
20 Jumping Jacks
10 Pulls on the rower (Easy pace)
Set 2:
20 Mountain Climbers
10 Pulls on the rower (18-20 Strokes per minute pace)
• At a 18-20 Strokes per minute pace, notice your split time per 500m. It should
be slow.
Set 3:
20 Skier Jacks
10 Pulls on the rower (22-24 Strokes per minute pace)
• At a 22-24 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
faster.
Set 4:
20 Alternating Jumping Lunges
10 Pulls on the rower (26-30 Strokes per minute pace)
• At a 26-30 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
even faster.
Set 5:
20 Double Knee Tuck in Plank
10 Pulls on the rower (35-40+ Strokes per minute pace)
• At a 35-40+ Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
the fastest of any set.

SKILLS & SPECIFIC WARM UP
Take 10 minute for work on Handstand Push Ups

CONDITIONING

“SWEAT IN THE EYES”

5 ROUNDS FOR CALORIES
AMRAP 2:
6 Strict Handstand Push Ups
Max Calorie Row

Rest 3:00 between rounds

MG WOD -TUESDAY 13.12.22 – “SPRINT PUSH & PULL”

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing

Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Cap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP

EMOM 10′
Weighted Supinated Strict Pull Ups 30X0; 5 reps

Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

Then:

2X :30 Row, 2000 mt Pace rest :30
2x :30 Row, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Rowing Pace

CONDITIONING
“SPRINT PUSH & PULL”

E3MOM x 3 Sets
12/9 Cal Row
15 Ring Row

Move immediately into the next couplet
E3MOM x 3 Sets
12/9 Cal Row
15 Deficit Push Ups

MG WOD – PARTNER SATURDAY 26.11.22 – “BEWARE OF THE EDGE”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing

Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Cap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP
Chest to Bar – Box Jump

250 mt Row
Then:
2 Rounds
2 Chest To Bar
4 Box Jump Over Chest To Bar
6 HR Push Ups
10 cal Assault Bike

CONDITIONING
“BEWARE OF THE EDGE”

E10MOM x 30 minutes
1000m Row
10 Chest To Bar
20 Box Jump Over #75/60
30 HR Push Ups
Max Cal Assault Bike

Time Cap Every Rounds 8 Minutes

MG WOD -THURSDAY 20.10.22 – “WAX MUSEUM”

MOBILITY & WARM UP
AMRAP 10′
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)

SKILLS & SPECIFIC WARM UP

Set 1
20 Pulls on the rower (easy pace)
15 Up & Down

Set 2
20 Pulls on the rower (moderate pace)
10 Burpees No Jump

Set 3
20 Pulls on the rower (fast pace)
7 Burpees

Set 4
250mt (1k peace)
5 Burpees Over The Row

CONDITIONING
“WAX MUSEUM”

For Time:
1,000/800m Row
15 Burpees Over the Row
1,000/800m Row
30 Burpees Over the Row
1,000/800m Row
45 Burpees Over the Row

MW WOD -TUESDAY 11.10.22 – “THE PACER”

WARM UP

Set 1:
15 Pulls on the rower (Easy pace)
5 Squat Therapy reps against a wall (start an arms distance away)
Set 2:
At a 15-18 Strokes per minute pace, notice your /500m. It should be a high
number, and your stroke rate should be relatively hard to hit because it’s
slower than we would typically go.
15 Pulls on the rower (15-18 Strokes per minute pace)
5 Squat Therapy reps against a wall (move a few steps closer to the wall)
Set 3:
15 Pulls on the rower (18-20 Strokes per minute pace)
5 Squat Therapy reps against a wall (move a few steps closer to the wall)
Set 4:
15 Pulls on the rower (Below 25 Strokes per minute pace)
5 Squat Therapy reps against a wall (as close to the wall as possible while maintaining proper squat form)

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball Shot

4 Sets:
:20 Row
Rest :10
:20 Wall Balls (no more than 7 reps)
Rest :10

CONDITIONING
“THE PACER”*

For Time:
20 Pulls on the Rower
15 Wall Balls #9/6

Row until you accumulate
2000/1600m

*compare to 05.04.22

M WOD – MONDAY 26.09.22 – “LESS IS BETTER“

MOBILITY & WARM UP

AMRAP 8
10 Alternating Spiderman Stretch
10 Leg Swings (across body) / Leg
10 Good Morning + Jump
20 Double Unders or Single Unders

SKILLS & SPECIFIC WARM UP

Double Unders

Set 1
15 Pulls on the rower (Easy pace)
Athletes should identify their
500m number and their strokes per minute on their monitor

Set 2
15-18 Strokes per minute pace, notice your /500m.

Set 3
18-20 Strokes per minute pace, notice your /500m.

Set 4
At 25 or fewer Strokes per minute pace, notice your /500m.

CONDITIONING
“LESS IS BETTER“*

5 Rounds For Time in a 20 min time cap
500/350m Row

After each row, perform
2 double unders for each
row pull taken to complete
500/350m

*compare to 29.03.22