Name: Playbook - Sam Sweeney - Rower Sprint Intervals
Uploaded: 2023-11-07T22:33:42.144Z
Duration: 12 min
Description: Rower Sprint Intervals

Kiki

Lisaq

Kirsten

#wodb4lunch quite a boost for my appetite ^

yangBAE

Instruction: There are 12 rounds to this rower workout. You will alternate between a 40 second row at a medium/steady pace and a 20 second sprint row. No rest in between rounds. 

12 Rounds: 
1. Steady State Row: 40 seconds
2. Sprint Row: 20 seconds

Row at low/med pace

Row fast pace/sprint

Rower Sprint Intervals

🔥❤️‍🔥🔥❤️‍🔥🔥❤️‍🔥

Xenia

Hannah Ricci

Assault Bike Tabata Sprints

Pouring sweat - this was butt kicking in the best way

Beth

Axelle

Only did 2 sets, calves started cramping- first day back in the gym after 6+ months! Retired athlete so it’s been a love/struggle to get myself back… but day 1 ✅

Megan

Stair Stepper Intervals

Stair Stepper Circuit

There is a deadly draw to these. They are dreadful by yet I continue to come back. Love it after

Lauren

This is literally really really difficult for me. The first time I thought I was having a heart attack by turns out I was getting a bad sinus infection and this honestly helped kicked it's butt and mine! I was scared to try again.... it was still difficult but I am feeling stronger and not as scared of it now!!!!

Christy

Deadmills

Sara

Barbara Akeo Souki

Karissa

Treadmill Sprints

That was tough. But needed. 3 sets and shy about 15 seconds on last round of burpee round

Whoever invented Cardio was a pure evil!! I finished 3 rounds

Here I was thinking this would be an easy HIIT workout for New Years Day 😅 🥵

Bodyweight 14 minute AMRAP

Caitlin

Sled Push Endurance

Good finisher to upper body/core❤️‍🔥❤️‍🔥

Audi

Jordan

Sled Sprints

Idk why I thought I could do this after a leg day, I completely died, but it was great but omg

Shekinah

Bodyweight 15 Minute AMRAP

1690 meters. And I had to stop and tie my shoe! Weeeeee

Serena

Did 1600 meters (ended with 10 burpees at ~ 1500)

Ginna

Rower + Burpees

Jeeeeesus..I had never used an assault bike before, but that one definitely an introduction 😬

Rower Sprint Intervals

Community

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