October 19, 2021

Posted By: Christi

Each for time:
Row 2000m – rest 4 mins
Row 1500m – rest 3 mins
Row 1000m – rest 2 mins
Row 500 m

Complete at an RPE of 7-8/10 (70-80% effort) on each interval.

Time Domains:
2000m (8-9min)
1500m (6-7min)
1000m (4-5min)
500m (2-3min)

Working on some single modality conditioning today with the rower. The descending distances should allow you to keep a strong pace throughout but take note of the suggested RPE (rate of perceived exertion). We don’t want you maxing out on the 2k with nothing left. You should be hitting EACH interval at an effort of 7-8/10 (70-80% effort). This will make the interval tough, and recovery feel a bit short, but you should still be able to push on the following distance listed. Modify distances to stay within the intended time domain of each distance. This is also the perfect chance for you to work on dialing in your technique and smoothing things out to get more efficient on the erg.

4 rounds for quality of:
10 Forearm Plank Seesaws
10 Ball Slams, 20/14 lbs
Hollow Rock, 20 secs
Rest 1:30

Seesaw Plank should be controlled with a focus on the hollow body position. Don’t rush through these but focus on quality movement here. When done well, the ball slam is something you should be able to pick the ball up on the bounce with. Focus on generating speed and power here. Hollow rock can be modified if needed to keep that low back in check on the floor.