We ❤ the Gram #RowdRoyalty

2017 Workouts

2017 Workout 1

3 Rounds of 500m Row / 3 Minute Rest

  • 17.1A Fastest 500m Time
  • 17.1B Slowest 500m Time
  • 17.1C Total Rowing Time

2017 Workout 2 (16.1)

2K

  • 17.2A First 1000m Time
  • 17.2B Total Time

2017 Workout 3

250m Row / 30 Second Rest
500m Row / 1 Minute Rest
750m Row / 2 Minute Rest
1000m Row

  • 17.3A 250m Time
  • 17.3B Total Rowing Time

2017 Workout 4

10K

  • 17.4 Total Rowing Time

2016 Workouts

2016 Workout 1

2000m Row

  • 16.1A 1000m Time
  • 16.1B 2000m Time

2016 Workout 2

6 Rounds – 250m Row / 45 Second Rest (1 of 2)*

  • 16.2A Total (Rowing) Time Without The Rests.

Max Meters In 5:00 Minutes (2 of 2)*

  • 16.2B Total Meters Rowed.

* Does not have to be completed on the same day.

2016 Workout 3 (15.4)

7500m

  • 16.3A 1500m Time
  • 16.3B 7500m Time

2016 Workout 4

500m Row
20 Burpees Over the Rower (During a 2 Minute Rest Interval)
500m Row

  • 16.4 Total Rowing time without the Rest

2016 Floater Workout

1000m Row, 2:00 Minute Rest
750m Row, 1:00 Minute Rest
500m Row, 0:30 Second Rest
250m Row

  • Total Rowing Time without the Rests

2015 Workouts

2015 Workout 1

6 Rounds:  1 Minute On, 30 Seconds Off

  • 15.1A Combined Meters from Round 1 & 2
  • 15.1B Total Meters from All 6 Rounds

2015 Workout 2

Row 400m, 1 Minute Rest, Row 1200m

  • 15.2A 400m Time
  • 15.2B Total Time without the Rest

2015 Workout 3

Row 500m, 30 Burpees over the Rower, Row 2000m

  • 15.3A 500m + 30 Burpee Time
  • 15.3B 500m + 2000m Time

2015 Workout 4

7500m Row

  • 15.4A 1500m Time
  • 15.4B 7500m Time

 

Sign Up Now!