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Wednesday 12.30.2020

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Warm-up Drills
I. Row 2:00
II. Foam Rolling Routine
III. Mobility

Impact/Focus: Rowing Pace Intervals

“Leads & Movers”
Complete 3 Rounds of
Max Effort Row (meters) x 1:00
Rest 1:00

Then…
Take best time/500m pace score from above and apply as follows

Part I
Complete 3 intervals of
(:40 work x :20 rest)
@ five to fifteen seconds slower pace

Part II
Complete 3 intervals of
(:40 work x :20 rest)
@ match best pace from above or up to ten seconds slower pace

Part III
Complete 3 intervals of
(:40 work x :20 rest)
@ best pace possible from above or FASTER

Notes:

  • We will set-up monitors to Run the entire interval scheme above start to finish.
  • Reinforcement of rowing efficiency and technique applied early in the less taxing pacing interval assignments should yield better overall output by the final rounds/efforts at max pace.
  • Examples: A useful mnemonic for rowing mechanics of movement reminder would be a mantra
    ‘Legs, Lean, Arms, Arm, Lean, Legs’ with a cadence of :01 seconds on the drive away from the flywheel and :02 on the return recovery part of the Rowing stroke towards the flywheel.
  • The mantra reminder is based on the order of body part movements in rowing as such;
    At the beginning of the Rower stroke exercise the legs drive until knees are straight, following this the torso leans from forward at ten o’clock to backwards at two o’clock (imagine yourself from the side profile against a massive analog clock), then the arms complete the drive phase by pulling the handle to the torso. The arms return straight forward first on the recovery phase of the stroke, then the torso leans forward to ten o’clock again, and the knees finish by bending as the seat returns to the start position.
  • Post scores to comments as best 1:00 time trial pace + a score of total meters per task from Parts I, II, and III.

Post scores to comments.

“Wax On”
AMRAP in 6:00 of

10 x Push-ups
10 x Slamball
10 x Box Jumps (24/20”)

Rest 1:00

AMRAP in 6:00 of

10 x Push-ups
10 x Slamball
10 x Box Jumps (24/20”)

Notes:

  • AMRAP is an acronym for today’s workout format that means ‘Complete as many Rounds/Reps as possible’ within the time limit given.
  • There is only one score for the combined time working, stop and start at the same point around the rest period between AMRAPs.
  • Box Jumps may be subbed for Reverse Burpees if athletes have completed both Monday and Tuesday’s training.

Post scores to comments.

ROMWOD:

There will be three full body gambits and two specific area focused ROMWOD Options available for the Coach & Class to select from and train through together after completing the “Leads & Movers” Rowing Intervals and AMRAP evolutions above.

Samy Daghir

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