Row Intervals Day
Intervals on one focus today. Build lungs and learn to hold a steady pace.
- min
- 50
- blocks
- 3
Strong but controlled work. Choose a speed where you can talk in short sentences; if you can’t, dial back a touch on the next rep.
warmup
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Ski Erg | 4 min | 5 min | 6 min |
| Bird Dog | 20 reps | 28 reps | 36 reps |
| Glute Bridge | 20 reps | 30 reps | 40 reps |
| Thoracic Rotation | 16 reps | 24 reps | 32 reps |
On the ski machine, keep pulls easy and smooth; breathe through your nose.
endurance
12 intervals, 60 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Row (Erg) | 75 s | 90 s | 105 s |
On the rower, drive with your legs first and come back slow; keep strokes smooth.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 5 min | 5 min 30 s | 6 min |
| Hamstring Stretch | 60 s | 60 s | 90 s |
| Hip Flexor Stretch | 60 s | 60 s | 90 s |
| Foam Roll | 60 s | 90 s | 90 s |
Walk until your breath calms, then stretch where you feel a pull, not pain.
2026-09-15