Warm-up
Hips and hamstrings
Then, the Port rowing warm-up
Legs only strokes
Legs and hips only strokes
Arms only strokes
Full strokes
250m row in Z2
WOD
All tracks
500m row
Rest 2:00, x8
**building off of 7/28
Fathom – moderate length for total time, short intervals of working time
Gear – rowing intervals are a very specific stimulus. You should feel like you went too easy in round one and then you can barely hold on in round 8.
Knots – any kind of repeats all have the same goal and that is to find a pace you can sustain. As you get more fit, the goal is to decrease that pace time. You should not feel like you need to blow the first interval out of the water. You should barely feel out of breath if you did it right. But it should be a challenge to hold that pace the entire time.
Current – all you need is a rower and a plan
