Warm Up:

2 Rounds with a partner - Focus on Order Of Operations - Drive

  • :45 sec Row 1st @ 24, 2nd @ 26
  • :15 sec Transition

2 Rounds with a partner - Focus on Order Of Operations - Recovery

  • :45 sec Row 1st @ 24, 2nd @ 26
  • :15 sec Transition

2 Rounds with a partner - Focus on Power - Ratio 

  • :45 sec Row 1st @ 24, 2nd @ 26
  • :15 sec Transition

3 Rounds with a partner - Focus on Power - Split

  • :45 sec Row 1st @ 24, 2nd @ 26, 3rd @ 28
  • :15 sec Transition

Skills/Drills:

Learning to Row takes time.  It is a challenging thing to do and you may not walk away a master after just one workout.  Just like any other movement, technique is developed and practiced and mastered over time.  Something to consider as you are learning to Row is to give yourself and your body time to absorb good skills.  I can think of 4 times where a learned technique falls apart in Rowing.  Do yourself a favor and stay just outside of these 4 situations while you are learning. Remember: Practice makes Permanent.

  1. 1) Rowing Too Fast.
  2. 2) Rowing Too Hard.  
  3. 3) Rowing Tired.
  4. 4)  Making Big Changes to Technique.  

Workout:

12 Rounds of 300m Kick In Sprints

With a Partner, Alternate each round.  Each person will complete six 300m pieces.  300m are set on the monitor with undefined Rest Time.  At 3, 2, 1, Go...  Row your first 100 meters at your typical race pace.  Increase your cadence and power a step for the second 100 meters and then again for the final 100 meters.

 

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