M WOD – SATURDAY TEAM 03.12.22 – “COXLESS CREW” M WOD – SATURDAY TEAM 03.12.22 – “COXLESS CREW”
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Rowing

Home / Posts Tagged "Rowing"

Tag: Rowing

M WOD – SATURDAY TEAM 03.12.22 – “COXLESS CREW”

WARM UP

EMOM 12′
Station 1 – 100Mt Run
Station 2 – 15 Sit-Ups
Station 3 – 20 Double-Unders + 8 Kb Sumo Deadlift High Pull
Station 4 – 10 Good Morning + 5 Goblet Squat


SKILLS & SPECIFIC WARM UP

Rowing

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
“
COXLESS CREW”

10 Rounds In Team Of Four
Row 500m
Rest 1:30 between rounds.

Read More
WGM WOD – SATURDAY 29.10.22 “ALPHABET SOUP”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions 
5 Walkouts
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat 
:30s Warrior Squat 
5 Waiter Squats (each side)

CONDITIONING

“ALPHABET SOUP”

every 7 mins x 5 rounds

A. 15 Deadlifts #BW

B. 12 HANDSTAND PUSH UPS

C. 15 Cal Row

D. 10 Front Squat #BW

E. 12 Toes To Bar

A B C D E

E D C A B

C D E A B

B A E D C

D B E C A

Read More
M WOD -TUESDAY 25.10.22 – “THE PERFECT NUMBER”

WARM UP

EMOM 12′
Station 1 – 100Mt Run
Station 2 – 15 Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating Kb Russian Swing
Station 4 – 10 Good Morning + 5 Goblet Squat


SKILLS & SPECIFIC WARM UP

Double Unders

Rowing

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
“
THE PERFECT NUMBER”

3 Rounds For Time:
For Time
100 Double Unders
500mt Row

Read More
WGM WOD – SATURDAY 01.10.22 “MIAGI POWER UP”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions 
5 Walkouts
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat 
:30s Warrior Squat 
5 Waiter Squats (each side)

CONDITIONING

“MIAGI POWER UP”

For Time

50 Deadlifts #52/35

50 Cal Row

50 Push-Ups

50 Clean-and-Jerks #52/35

50 Pull-Ups

50 Hand Stand Push Up

50 Cal Row

50 Snatch #52/35

50Toes To Bar

50 Double-Unders

Read More
MG WOD -WEDNESDAY 11.05.22 – “MADAME”

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)
10 Step Up/ each


Set 2
20 Pulls on the rower (moderate pace)
15 Box Jump Step Down

Set 3
20 Pulls on the rower (fast pace)
10 Box Jump

Set 4
250mt (1k peace)
5 Box Jump #75/60

CONDITIONING
“MADAME”

For Time:
1,000/800m Row
25 Box Jumps #75/60
1,000/800m Row
50 Box Jumps #60/50
1,000/800m Row
75 Box Jumps #50/40

Read More
M WOD – THANKS GOD IT’S FRIDAY 25.03.22 – ”MIXED ROW”

MOBILITY & WARM UP

5 Sets:
10 Lateral Plank Walk / Direction
10 Sit-ups
10 Single Leg Deadlift
10 Toe Touch + Jump
10 DB Snatches (light weight)

SKILLS & SPECIFIC WARM UP

ROWING

3 Sets x :20 Fast Pull, Slow Return

3 Sets x :20 Upright Torso

3 Sets x :20 Level Hands

1 Set x 250/200m Row

CONDITIONING
“MIXED ROW”

For Time:
250/200m Row
500/400m Row
750/650m Row
1,000/800m Row
750/650m Row
500/400m Row
250/200m Row

Rest 1:00 between efforts

Read More
M WOD – WEDNESDAY 17.11.21 – “YOU AND ROW”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Rowing

CONDITIONING
“YOU AND ROW“

For Time
1000 Mt Row
500 Mt Row
1000 Mt Row
Rest 3′ Minutes Every set

Read More
M WOD – THANKS GOD IT’S FRIDAY 12.11.21 – “SPARTAN RACE 2.0”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Pose Running – Running Warm Up

CONDITIONING
“Spartan Race 2.0“

For Time
500 Double Unders
Every 100 Do 400Mt Run

Read More
M WOD – MONDAY 25.10.21 – “ER BARCAROLO”

MOBILITY & WARM UP
600 mt run
20 PVC Pass Through
10 Alternate Samson Stretch
5 Spiderman & Reach x Side
30 Front Leg Swing
then:

6 Minute AMRAP of:
5 Toes-to-bar/Hanging Knee Raises
10 Push Ups
7 Wall Ball
10 Glute Bridges

SKILLS & SPECIFIC WARM UP
Rowing

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

CONDITIONING
“ER BARCAROLO“

Each for time:
4 x 750m Row
Rest 2,30 minutes between
each effort

Sub:
45/30 Cal Assault Bike
750 mt Ski Erg

Score is more slowest

Read More
M WOD – THANKS GOD IT’S FRIDAY 10.09.21 – “SAINTS ROW”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

6 Minute AMRAP of:
5 Toes-to-bar/Hanging Knee Raises
10 Push Ups
7 Wall Ball
10 Glute Bridges

SKILLS & SPECIFIC WARM UP
Rowing

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

CONDITIONING
“SAINTS ROW“

Each for time:
5 x 500m Row
Rest 2 minutes between
each effort

Scaled Version

Each for time:
5 x 250m Row
Rest 2 minutes between
each effort

Score is more slowest

Read More

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