fbpx
Loading Events

« All Events

  • This event has passed.

Kirkwood

Partner Coached 2K Row: Rowing Assessment

Thursday, February 27

Rowing Assessment: 2,000m Row in Main Room

  • We will do this in Heats. Class size will determine heat numbers.

 

Partner Coached 2K Row: 

  • Pick Partners: Decided who is going to go first. 
  • Discuss with Trainer 2K Pace Goals / Give AVG 500m Split Time 
  • Discuss 2K Strategy 
  • Main Coaching Goal is to have partner hold their AVG 500m Split 

 

2K Row Strategy

1st 500m Focus: Starts: ½, ½, ¾, Full Stroke at a fast pace 10 Strokes at a high stroke Rate 30+, 10 Strokes to Settle in your race pace S/R 26-30S/R, Maintain.

2nd 500m Focus: Maintain your race pace / good posture / sit up tall / strong push

3rd 500m Focus:  Rowing at race pace: Power 10 (10 Strokes with a little more power through the drive.) Once you’ve completed your Power strokes you go back to your race pace.

4th 500m Focus: Rowing at race pace: Maintain Race Pace, 250m Left add two stroke rates I.E.: 26=28, 30=32, Final 100-150m All out Sprint: Goal here is shaving off :10 Secs for the full 100-150m.

 

If time after two heats: AMRAP Main Room

  • 2x Touches Bear Crawl (Windows to Stereo)
  • 4x (E.S.) Bird dog w/ :5 Sec Hold Yoga Block on Low Back
  • 4x (E.S.) Dead Bug w/ :5 Sec Hold
  • 10x (Each) TRX Y & T Fly

Details

Date:
Thursday, February 27
View Calendar:
,

Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
+ Google Map

Kirkwood = Red | O4W = Teal | All other events = Blue

© 2020 FitWit | Website by Dabbled Studios Web Design | Website Info | Log in