5 rounds
6X.20/.10r
Damper
1-4
2-8
3-2
4-6

4X4:00/1:00 R
1 - 937
2 - 935
3 - 936
4 - 927

6915 total m
12 min/7 mn R 2828 2:07.2 17sm
8 mn/3 mn R 1839 2:10.5 20sm
3 mn/2 mn R 704 2:07.8 22sm
1 mn/1 mn R 275 1:49…

50 legs only
50 arms only
50 arms/body only
100 full body
12 s/m 2:34.2

2000 m sprint
2:07.4

You Tube
30 min advanced wod
3X8 min/2 min rest
1798
1636
1753

10X1 min/2 min rest
243 m
264 m
274 m
271 m
274 m
273 m
268 m
267 m
265 m

1 X 20 min
1st 10 min
16 s/m - 25 s/m
Last 10 min
25 s/m z 16 s/m
You tube
20 min rowing workout

4X4 min/1 min rest
860 - 16 s/m
880 - 18 s/m
923 - 20 s/m
944 - 22 s/m
500 m cool down

5X150
:31.5
:30.1
:30.1
:30.6
:31.1
31 s/m avg

You tube
Simple fat loss rowing
4X4 min/1 min rest
1-882 16 s/m
2-928 19 s/m
3-937 20 s/m
4-937 22 s/m

You tube
30 min advanced rowing machine workout for weight loss.
3X8 min - 2 min rest
1-1667
2-1775
3-1744

5X2 mins/3min rest
1-475
2-504
3-499
4-510
5-502
4X1 min/1 min rest
252 m
262 m
248 m
258 m

You tube
Rowing workout of the day weight loss.
2:10.8/500 m avg

50 strokes, legs only
50 strokes, arms only
50 strokes, arm and body
100 full stroke
10-12 s/m

1st 5 minutes- 16-20 on the minute
21-30 s/m increase every .30 sec.

10X250 3:00 rest between
:54.2
:50.9
:50.3
:57.5
:55.0
:55.6
:55.9
:56.9
:58.2
:55.9

5000 meter
No break