Comp Train
6 rounds of
300m
200m
using 5k row pace

Dark Horse Rowing workout for beginners

Part of a 30" EMOM

5 rounds of
1000m with 2:00 rest at 70%, 75%, 80%, 85%, and 90% of 500m PR rate (1:28)

Warm-up for Aerobic Capacity class

Cool down with class
0:30 slow (18-25 spm)
0:30 fast (26+ spm)

Time Trial

10 rounds of 10 hard/heavy pulls per 0:45 with 1:15 rest

Comp Class Max and EMOM

10 rounds of 14 cals and cool down

Intervals, not all at once

Intervals not all at once

Cool down

Warm-up

Cool down

12 rounds of
0:30 work
0:30 rest

Tabata x 16 rounds
0:20 work
0:10 rest

Warm-up

Warm-up