Archives for CFSB Row Club

TUESDAY 6:30pm

3 x 750m / 1 min easy

Row three 750 meter pieces. Row for one minute at light pressure between each 750.

SATURDAY 7:00am

28 minutes with rate increase

Row a single 28 minute piece. Row the first seven minutes @ 18 spm. Then six minutes @ 20 spm, five @ 22, four @ 24, three @ 26, two @ 28 and one @ 30.

Tuesday 6:30pm

5 x 500m / 2 min easy
Row five 500 meter pieces. Row for two minutes at light pressure between each 500.

Saturday 7:00am

5 x 1000m / 2 min easy
Row eight 1000 meter pieces. Row for two minutes at light pressure between each 1000.

Tuesday 6:30pm

Tuesday’sClass will be a learning experirence with different SPM and the damper settings

21 min row

6 min @ 18 SPM @ 10 Damper
5 min @ 20 SPM @ 8.5 Damper
4 min @ 22 SPM @ 7 Damper
3 min @ 24 SPM @ 5 Damper
2 min @ 26 SPM @ 3 Damper
1 min @ 28 SPM @ 1Ddamper

Saturday 7am

4 X 1500 m / 1 min easy

Row four 1500 meter pieces. Row for one minute at light pressure between each 1500

Row Club

Tuesday 6:30pm Row Club
3 x 3 min / 2 min easy
Row three 3 minute pieces. Row for two minutes at light pressure between each piece.

Saturday 7am Row Club
10 x 2 min / 1 min easy
Pre-set the monitor for a work time of 2:00 and a rest time of 1:00. Alternate two minutes of fairly intense rowing with one minute of relaxed rowing, for a total of 30 minutes.

Post your results on the Whiteboard.

Tuesday 6:30pm Row Club

3 x 5 Minute Row for Max Calories
Rest 5 minutes between efforts

Saturday 7:00am Row Club

30 minute Row (records total meters)

Before the row adjust the damper using the drag factor feature on your rower.

Work with different stroke rates. Experiment with 22-24-26-28-30 spm every 2-3 minutes to see how you feel and respond. Vary your intensity. Maintain good form throughout. You will learn something that will help you later when it counts!

Tuesday Row Club 6:30pm

3 x 1000m / 1 min easy
Row three 1000 meter pieces. Row for one minute at light pressure between each 1000.

Saturday Row Club 7:00am

8 x 250m Sprints
Rest 2 mins actively between sets i.e. walking around, easy rowing, easy air dyne if fixed by then

Tuesday Row Club 6:30pm

2 Min Row @ 100% intensity
Rest 2 mins
4 Min Row @ 90% intensity
Rest 4 mins
8 Min Row @ 80% intensity
Rest 8 mins
4 min Row @ 90% intensity
Rest 4 mins
2 min Row @ 100% intensity

Saturday Row Club 7:00am

5K Row Time Trial

Tuesday Row Club 6:30pm

10 x 200m row @ 100% intensity
Rest 2 mins between each

Saturday Row Club 7am

Row 1 hour for max meters

This is a tester everyone should do. It builds mental toughness and you will not regret doing this once you are done. Bring some earbuds and zone out for an hour row!

Best of Luck to those competing in Dallas this weekend!

Tuesday 6:30pm Row Club with Coach Chris

5 x 750m pieces
Rest 2:1 between each

Saturday 7am Row Club – On your own as both Row Coaches will be out.

45 minutes of rowing at moderate intensity. Work on improving stroke efficiency!

Workout of the Day

Tuesday 6:30pm Row Club

3 x 12 minute pieces
Rest 4 minutes between each

Saturday 7am Row Club

Row 5 mins for max cals
Rest 5
Row 4 mins max cals
Rest 4
Row 3 mins max cals
Rest 3
Row 2 mins max cals
Rest 2
Row 1 min max cals

Post your scores to the Whiteboard.

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