Row/Ski Intervals


General Warm UP

5 Min @ Easy Pace


30 Seconds “hard”

30 Seconds “Active Rest”

Make sure that the “hard” is a spring you can keep consistent for the entire 30 seconds.  This means keeping track of the split time and making sure it is consistent (ex. If you are holding 1:42, you need to hold it for the entire 30 seconds for every round).

The “Active Rest” Should be moving at around a 2:30/500 split pace at the slowest.

12 Rounds.


5x 100 Meter All out Sprint.

Rest as needed


5 Min Cool Down @ 1000 meters in 5 min.

*Please note that these can be done on Row, Skierg, Bike or Running