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Category Archives: Rowing
092125
Bench Press 3×12 @40KG Pull Ups 10-8-6-4 @ BW – 3.5kg – 7.5kg – 10kg Row 5 x 1000m 90s between sets @ 2:05.9
Posted in Cardio, Rowing, Strength
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091125
Row 30s: Rest 30s for 5k 35 mins. Average 1:57.6/500m
Posted in Active Recovery, Cardio, Rowing
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090525
Zercher Reverse Lunges 12-8-6-4 @42, 52, 57, 64kg Weighted Pull Ups 10-8-6-4 @ chain only, 5.5, 7.5, 12kg Row 12 Rounds x 500m *60s rest btw roundsAverage: 2:03.3/500m
Posted in Cardio, Rowing, Strength
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082125
Press 3×3 @42KG Bench Press 3×3 @62.5KGSuperset 3 Pull Ups @12KG 11r x 500m of Row @2.08/500m
Posted in Cardio, Rowing, Strength
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080925
Find a heavy 3 rep Deadlift @105KG 100 Wall Balls for time – 30 (9kg) + 70 (7kg) 7:55 5k Row – 22:162:13/500m Speed
Posted in Benchmark, Rowing, Strength
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062725
AM75Min Zone1/2 Run – 9.52KM | 7:53/KM | 173SPM |118BPM PM10K Row – Slowly Increasing HR to 142BPM last 2KM
Posted in Aerobic Base, Rowing, Running
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052425
4×4 Rowing (3min Rest) – 134BPM Round Meters Cal/Hr S/m Damper 1 967 930 24 5 2 967 930 25 2 3 957 910 23 3 4 952 901 23 2.5 Total: 3842m 917cal/hr avg | 23spm R1 : 62calsR2: … Continue reading
Posted in 4x4, Cardio, Rowing
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042725
30s hard row/ 30s rest – for time – Try to complete 5000m in under 30 minutes– Completely stop rowing during rest 35 Rounds | 146 BPM
Posted in Cardio, Rowing
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030725
30min indoor run zone 2 30min indoor rowing high zone 2
Posted in Cardio, Rowing, Running
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021625
Back Squat 3×12 @60KG Row 11R x500m | 60s Rest Btw sets: 2:06.6/500m 50 Kneeling Around The World/Side @16KG KB
Posted in Cardio, Rowing, Strength
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please attach individual lap times for reference.