Rowing Machine: Day 17

By |2018-03-29T17:21:06+00:00August 26th, 2016|Rowing 21|

Stroke Rate Training 16-18-20-28-20-29-30-20-26-20 Complete 500M at each Stroke Rate before moving to the next Set Rowing Machine As > Select Workout > Just Row Focus is entirely on Stroke Rate (Strokes/Minute) No warmup/cool down required, as we start and end very controlled

Rowing Machine: Day 16

By |2016-11-14T10:35:58+00:00August 26th, 2016|Rowing 21|

Skill Work Rowing Sit-ups 20 Rowing Sit-ups; Rest 90 seconds x 8 + Pick Drill 7 minutes continuously + Weighted Shoulder Recovery Drill 5 sets x 10 reps; 90 sec rest between sets, build weight per set

Rowing Machine: Day 15

By |2018-03-29T17:19:47+00:00August 26th, 2016|Rowing 21|

Aerobic Threshold Row 30 sec On/30 sec Off x 30; @ your 500M split from your 2K Pace -4 sec Set Rowing Machine As > Select Workout > New Workout > Interval Time  > Working Time :30  > Rest: :30 An 8:00 2K Row (2:00 500M split Pace) completes each interval at 1:56 avg/500M  

Rowing Machine: Day 14

By |2018-03-29T17:26:43+00:00August 26th, 2016|Rowing 21|

Recovery/Stroke Rate Intervals Set Rowing Machine As > Select Workout > New Workout > Interval Time  > 5:00  > Rest: 1:30 Row 5 mins continuously @ 19 Strokes or less Record Distance (Increase total meters next set without increasing Stroke Rate) Rest 2:00 Row 5 mins continuously @ 19 strokes per minute or less Record [...]

Rowing Machine: Day 13

By |2016-08-26T02:46:32+00:00August 26th, 2016|Rowing 21|

Today is a rest day for the program.  

Rowing Machine: Day 12

By |2016-11-14T10:35:58+00:00August 26th, 2016|Rowing 21|

Rowing Plyometrics Air Squat x10; 30 sec rest x2 Walking Lunge x10 steps; 30 sec rest x2 Tuck Jump x7; 30 sec rest x 6 (primary focus is limiting contact time on ground) Standing Broad Jump x1; 60 sec rest x 10 (each jump should be performed for maximum distance) Frog Jump x3; 2:00 rest [...]

Rowing Machine: Day 11

By |2018-03-29T17:18:36+00:00August 26th, 2016|Rowing 21|

Intervals 7 x 600M @ 500M Split from your 2K Pace-1 second. Do a 2:30 walking rest between sets. Set Rowing Machine As  > Select Workout > New Workout > Interval Distance > Distance 600M > Rest: 2:30 An 8:00 2K Row = 2:00 500M split; or 1:59 for today’s workout

Rowing Machine: Day 10

By |2018-03-23T06:47:58+00:00August 26th, 2016|Rowing 21|

Skill Work/Recovery Day Rowing Sit-ups 20 Rowing Sit-ups; Rest 90 seconds, x 5 + Pic Drill 6 Continuous minutes + Weighted Shoulder Recovery Drill 4 Sets x 10 reps; Rest 2:30 between sets, build weight per set

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