Workout of the Day
SKILL: Rowing Technique
-At the start of a running clock, men will row 9 cal, women will row for 7 cal, to be completed within 1 min.
-On the following minute, everyone will do 7 burpees.
-Increase by 1 rep each movement, each round. Like this:
minute 1 = 9/7 cal
minute 2 = 7 burpee
min 3 = 10/8 cal
min 4 = 8 burpee
min 5 = 11/9 cal
min 6 = 9 burpee
Continue in this fashion until the work CANNOT be completed within the minute.
Scale your starting numbers such that you can finish that work in 30 seconds or less. The intent today is to work for at least 10 minutes, 5 rounds of each movement. Some athletes may continue much further than this.
Work on your mindset today. You will reach a point where you won’t want to keep going. But can you?
3-5 Rounds for Quality:
3-5 Strict Chin-ups
:30 Dual KB Rack Hold/March
The Finish Position in Rowing
Here’s a short video discussing the posture of your finish position during each rowing stroke. Some basic but good tips to internalize before today’s rowing work!