Fitness and Performance
This workout is all about developing consistency and finding your perfect stroke rate based on the length and intensity of each piece. Make sure to keep some gas in the tank until the end. Enjoy the process and continue to build on your efficiency. Don’t worry, as the sun makes an appearance we can leave the rowers idle and start running again. Although its been amazing watching all the rowing development this winter. Proud of you guys.
1000 m row
@60% pressure & 22-24 SPM
Rest 4 minutes
1000 m row
@70% pressure & 24-26 SPM
Rest 4 minutes
500 m row
@80% pressure & 24-30 SPM
Rest 2 minutes
500 m row
@90% pressure & 26-30+ SPM
Rest 2 minutes
250 m row
@100% pressure & 30+ SPM
The goal for this last piece is to complete the 250 m in 25 aggressive pulls Good Luck!
Sport
20 minute AMRAP
2 MU
4 HSPU
8 KB swings 32/20
If MU are still not in “your wheel house” sub: 2 CTB + 2 ring dips
