Row'd Royalty Floater workout
1000m
2 min rest
750m
1 min rest
500m
30sec rest
250m

Row'd Royalty 16.4
500m
2 min rest- 20 over row burpees
500m

then 500-2000-500

1500m
5:21.3
6000m
22:48.5

1500 5:16.6
6000 23:07.4

6 x 250m
45sec rest between sets

10 x 500m
1 min rest between sets

Rowd Royalty competition workout 4.
1500m(5:27)+6000m no break

Rowd Royalty comp.
workout 3.
500m row (1:36)
30 over row burpees during 2 minute rest
2000m row (7:48)

Rowd Royalty comp.
workout 2.
row 400m (1:15.3)
1 min rest
row 1200m (4:04.9)

Rowd Royalty comp.
Workout 1.
1 min row, 30 sec rest. 6 intervals.
Score A: 627m (1st 2 mins)
Score B: 1811m total m

Kingfisher club waterford
level 6
post workout row

level 6 cool down row

level 6

level 6 cool down row