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, x6
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 6.
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.
For example, let’s go back to the workout we did a couple of weeks ago that had a 2000m row to start. The pace you held for that row can be used to help direct you towards a pace time for today’s intervals. Think back to how long, about, that took you. For me, I finished in 7:36 which if you do the math, means I held about a 1:54 average for each 500m I rowed. Today, I am going to attempt to hold :05 faster splits, putting me at 1:49 pace for each 500m row. If you need help figuring out what will be a good approach, talk to a coach.
Current – all you need it a rower
Accessory work
All tracks
3 rounds
10 DB floor press
10e bent over rows
10 BB roll-outs
