Dennis WODS 2.0

Category: Rowing

  • 052826

    Ski & Row Intervals

  • 052126

    2000m Easy Ski

    3x100m Ski – Fast pace
    60s rest between rounds

    1000m ski time trial 4:26
    1000m row time trial. 4:07

  • 050226

    5k Easy Row – 120BPM | 26:04
    + 5min Easy Ski – 911m | 103BPM

  • 121925

    Interval Row 14 x 20s | 40s Off – All 6 cals, Except 2 5 Cals

    15-12-9 of:
    Man Makers @ 15kg
    Wall Walks

    Scaled down to
    15-9:
    Man Makers @ 15kg
    Wall Walks – just 45 degrees
    18:50

  • 103125

    3 Rounds of:
    6 min Ski
    6 min Row
    5mins AMRAP:
    5 Pull Up (Kip)
    10 Push Ups
    15 Squats

    RPE3

  • 102925

    4 Rounds of 3 Mins of
    3 Back Squat @ 60kg
    5 30″ Box Jumps

    4 Rounds of 3 Mins of
    3 Bench Press @ 52.5kg
    5 6kg Med Ball Chest Pass

    14 Rounds of:
    30s – RPE 9 Rowing
    30s – RPE 2 Rowing

    1:58.3/500m | 25SPM | 1774M

  • 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

  • 091125

    Row 30s: Rest 30s for 5k

    35 mins. Average 1:57.6/500m

  • 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 rounds
    Average: 2:03.3/500m

  • 082125

    Press 3×3 @42KG

    Bench Press 3×3 @62.5KG
    Superset 3 Pull Ups @12KG

    11r x 500m of Row @2.08/500m