GROUP WARM-UP
1 round of:
100 Meter jog
5 inch worms
:30 row
50 m high knees
50 m butt kicks
:30 Bike erg

METCON
2 Rounds of:
400 Meter run
500 Meter row
Go directly into: (or @ 10 minutes move onto)
4 Rounds of:
500 Meter bike erg
200 Meter run
20 minutes time cap; heats of 7; every 10 minutes

MIDLINE
2 Sets of:
150ft Kettlebell front rack carry https://www.youtube.com/watch?v=P6gEPCu29CQ
:45 Plank

MOBILITY:
3-way hamstring stretch (:30 each leg, each way)
1:00 (each side) couch stretch

Rowing

Rowing isn’t as simple as strapping into the erg and pulling the chain. Like all movements we perform, there are points of performance that make your rowing more successful, as well as data points to be aware of on the monitor. Below are some simple points to consider.

Common faults

A lot happens when you row! But, similar to the Olympic lifts, if you think about too many cues at once, it gets confusing. So, I am pointing out some of the most common flaws we see in athletes at the gym. Put these in

your memory bank and practice good habits so you can get into that flow state while rowing…

• The early arm bend. Just like in the clean and snatch, “the power ends when your arms bend.” So, drive power through your legs, staying in your heels, and then follow through with your arms.
• Bad posture. Rowing is a hinge, so think deadlift. You wouldn’t round your back on a deadlift, so sit up straight! And you wouldn’t overextend on a deadlift, so don’t lean back too far on the row.
• Erratic pull. Create a straight line with your arms – the chain shouldn’t be clanking around the cage. Pull to your bellybutton, not your chest.

Check the monitor

Are you someone who only looks at the meter read-out, praying it hits the

required distance as soon as possible? If so, there is other monitor data

to be aware of:

• Pace. On the rower, pace is shown as time per 500 meters. So, a 2:00 pace means it would take you 2 minutes to reach 500 meters. Knowing your 500 m pace will allow you to control the speed at which you row, and this should vary depending on the distance you are trying to hit. If your fastest 500 m row is 2:00, you wouldn’t want to row that pace when trying to complete 1,000 meters. Paying attention to this number will allow you to better manage your workouts, not going too fast or too slow.
• Stroke Rate. This number is displayed at the bottom left corner of the row monitor and it is the number of pulls you take on the rower per minute. Don’t assume that the higher the stroke rate, the better the workout. If two people are both rowing at the same pace, say 2:00, and one has

  a stroke rate of 40 while the other has a stroke rate of 30, that means the second athlete is more efficient and is able to generate the same amount of power in less strokes. Watching stroke rate is important for maintaining consistency and control in the row.

Hopefully these few tips will allow you to understand and execute rowing a little better. Feel free to ask questions to any of your coaches.