Warm Up

3 Rounds of

  • 1:00 Row
  • 6 Cossack Squats
  • 12 Wall Balls (light)
  • 24 Evil Wheels

Skill/Drill

3 MIN EMOTM at a 26 SPM increase intensity each minute and notice how the Rhythm changes. The Ratio between the Drive and the Recovery changes from 1:1 towards a 1:2 Ratio.  You can choose any stroke rate (SPM) and try this.  Everyone's Rhythm might be slightly different and unique to their body. which is fine when you are not rowing in a boat with others.

Workout

  • 6:00 - moderate intensity
  • 2:00 Rest
  • 5:00 - moderate intensity
  • 2:00 Rest
  • 4:00 - moderate-high intensity
  • 2:00 Rest
  • 3:00 - ALL OUT
  • 2:00 Rest
  • 2:00 - ALL OUT
  • 2:00 Rest
  • 1:00 - ALL OUT

For this workout, use the Intervals: Variable workout setting on your Concept2 monitor.  Challenge yourself to decrease your average split each round.  You can use your 2k split time to gauge your goals each piece.  On the 6 min aim for your 2k split + 15 seconds, on the 5 min piece aim for your 2k split + 10 sec, on the 4 min piece aim for your 2k + 5 sec, on the 3 min piece aim for your 2k split, on the 2 min piece aim for your 2k split - 5 sec, and finally on your 1 min piece aim for your 2k - 10 sec.

Post your average split per piece in the comments.

Have Fun!

Cady

Comment