The Grand Finale Row 250M @ Your 500M split from your 2K Pace – 10 seconds. Perform 3:00 walking rest between sets x 8 Set Rowing Machine As > Select Workout > New Workout > Interval Distance > 250M > Rest Time 3:00 An athlete with a 10:00 min 2K Row (2:30 500M Pace) should [...]
Time Trial 40 Minute Continuous Row for Maximum Distance Set Rowing Machine As > Select Workout > New Workout > Single Time > 40:00 Find a rhythm with the breath and the stroke 24 strokes per minute or less is ideal
Rowing Plyometrics Air Squat x10; 30 sec rest x2 Walking Lunge x10 steps; 30 sec rest x2 Tuck Jump x8; 30 sec rest x 6 (primary focus is limiting contact time on ground) Standing Broad Jump x1; 60 sec rest x 12 (each jump should be performed for maximum distance) Frog Jump x3; 2:00 rest [...]
Aerobic Capacity Row 500M @ your 500M split from your 2K Pace +7 sec. Rest 2:00 between sets x 12 Set Rowing Machine As > Select Workout > New Workout > Intervals Distance > 500M > Rest Time > 2:00 An athlete with an 8:40 2K Row (2:10 2K Pace) should complete each interval @ [...]
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
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
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
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 [...]
Today is a rest day for the program.
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 [...]
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
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
