Warm Up

  • Begin Rowing at a stroke rate of 16, EMOTM increase Stroke Rate 2 beats
    • Increasing in intensity as you go up
  • When you reach your max stroke rate, EMOTM decrease Stroke Rate by 2 beats 
    • Maintain Intensity as you go down

then, 2 Rounds of...

  • 5 Air Squats
  • 5 Stagger Step Good Mornings (R)
  • 5 Stagger Step Good Mornings (L)
  • 5 Pass Throughs

Workout

  • 3:00 Row at 25
  • 2:00 Rest
  • 3:00 Row at 22
  • 2:00 Rest
  • 3:00 Row at 27
  • 2:00 Rest
  • 3:00 Row at 22
  • 2:00 Rest
  • 3:00 Row at 29

Having control over power and pace is important.  Here we practice having control over our stroke rate.  See if you can maintain a consistent intensity through all 5 pieces.  Notice what the splits are after your complete the workout to see if they are similar even with different stroke rate goals.  Use the Intervals: time workout setting here.

Enjoy!

Cady

 

Comment