ROWING CONCEPT 2 WOD:

Warm up 10 minutes, then four rounds
of:

Row 2 minutes at 26 spm
1 minute
paddle

Row 3 minutes at 26 spm
2 minute
paddle

Stretch and done!

Performance Training

For time:

Durability:  Skin the Cat skill
work

ROWING CONCEPT 2 TRAINING

Train
your body to hold your desired pace to achieve your goal 2000 meter time by
determining your goal When preparing for a 2000 meter race, spending time on
the indoor rower is essential and accepting the inevitable suffering should be
a key component to the work done. This will prepare the mind and the body for
the 2K distance and create a beneficial confidence leading into the event. Here
are some of my favorite workouts in preparation for a 2000 meter race to get
the mind and body ready:

12 x
500 meters at 100% maximal intensity. Set up the performance monitor for 500
meter distance intervals so that you can see the times for all 12 once
complete. Stay as consistent as possible so the times for all 12 pieces are
within 8 seconds of each other.

2000 meter split (500 meter pace) and hold that goal pace
until it slips for three consecutive strokes. Record the length of time you
were able to hold that pace. Rest for 5 minutes and repeat. This process is
continued until you cannot get the monitor to show your desired pace for one
stroke. Once you can hold your goal split for your desired 2000 meter time, you
have met your goal. Next time, set up the performance monitor for 2000 meters
and attack it with the confidence that you can hold the 2K split (500 meter
pace) that will give you the goal finish time you have set as your goal.

PERFORMANCE TRAINING:

ROM drills -

2 rounds:  

ski 200 – 10 wall balls – 20 squats – 10 rollovers – 10 oh squats

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders

Durability: 

50 situps – 50 arm haulers

 

Bootcamp

ROM DRILLS

Hurdles – 10 jump ropes x 5

Bike warm up

Tabata This 6 sets :30:30

Squat
Box steps
Wall Balls
Flutter kicks

PERFORMANCE TRAINING

ROM DRILLS – 200rower/100ski 5 sets

Adductor bands – box lunge x 10 (r/l)

WOD:  4 rounds AFAP

50m walking lunge
15 pullups
20 weighted situps 35/25 rx
600m row

Baseline: ROM Drills.

21-15-9 reps of Wall ball; 4-count mountain climbers

Work Capacity: For time:

Complete 50 overhead squats as fast as possible @115#

at the top of each minute perform 3 burpees
Durability:  10 x :20 sprints ROWER (:10sec interval).

Active stretch or Yoga

 

Rowing Concept 2 Class

Pic drills – slides

Warmup:  5min 23/24spm

WOD:  10 rounds

500m row 100m ski

Cool down:    5min 23/24spm

PERFORMANCE TRAINING – KETTLE BELL

Rom drills – 800m row – kettle bell movement pattern

Kit’s KB Komplex: 5 SDHP – 5 swings – 5 (2) hand
snatch  – 5 clean/press R. arm 5 clean/press L. arm

For time:

• 1 Kit Komplex 55/35

• 20 chin ups

• 2 Kit Komplex

• 20 pull ups

• 3 Kit Komplex           

• 20 Pistols
10R/10L 

• 2 Kit Komplex

• 20 box jumps 24”/20”

•1 Kit Komplex

durability:

30
kettle bell situps!

Baseline:

ROM Drills.

5 Rounds: 5 x Burpees, 10 x Wall ball sit ups, 200m
Run

Work
Capacity: 

•Run 1 mile

•25 x Deadlifts (135# / 95#)

•35 x Push Press (95#/ 65#)

•50 x Back Squats (95# /65#)

•Run 1 Mile

Durability:

4 Rounds, not timed: 10 x Weighted sit ups (45#), 60 sec
Front bridge, 5 x Slashers (35# each side), 10 x Reverse Hyper.  Active Stretch.

ROWING CONCEPT 2 CLASS

5 x 1500m / 2 min easy

Row five 1500 meter pieces. Row for two minutes
at light pressure between each 1500

 

Concept 2 – Rowing Class

Pick drills – slides
5 min warm up

12 sets:

250 hard/250 easy

2000m 27 SPM

5 min. body wattage

PERFORMANCE WORKOUT:

endurance:  rom drills – 800m run
warmup:  30 squats/20 rollovers/30 oh squats

working capacity:

:1 min : 1 min rest  *stations*

mountain climbers
box jump
push ups
burpees
sdlhp

BYOB – Bring your own bike and portable trainer

2 hour ride!