MONDAY: Regular CrossFit Class

TUESDAY: AM–> 8-10x 200m Row with 2min REST  between sets/ PM: CrossFit

WEDNESDAY: CrossFit (row bias) or OFF

THURSDAY: 4-5x 800m Row, with 3min REST in between sets

FRIDAY: CrossFit or OFF

SATURDAY: 2x 1600m Row (Time Trials), with 5min REST between sets

SUNDAY: CrossFit

If you have any questions about this supplemental work, feel free to contact Coach Darrel via email at for tips/discussion or details on your Endurance training plan. *This rowing program is for intermediate level athletes. For beginners or advanced levels, please email Coach Darrel directly for programming details. *