WOD NOTES
This rowing test is to see what speeds you really are capable of?
Take a few strokes, when you are moving well at the RX SPM then its time to turn on the jets:
Pull 10 strokes as hard as possible while maintaining the RX SPM.
Your score is the split recorded on your last stroke.
This will be challenging and hopefully a great learning experience for you.
Dynamic prep
Primal pass thru x 1 length
Indian club circles x 12 reps each
Band good mornings x 10
Fitness and Performance
1000 m row warm up
Every 250m increase SPM (22, 24, 26, 28+)
POWER STROKE TEST
10 strokes @24 SPM
Rest 2 minutes
10 strokes @26 SPM
Rest 2 minutes
10 strokes @28 SPM
Rest 2 minutes
10 strokes @30 SPM
Rest 2 minutes
10 strokes @ME
Rest 5 minutes and repeat the previous effort, compare results
Sport
For time
50-40-30-20-10
Calories on the Assault bike
Alternating with
100-80-60-40-20
DU
