Thursday March 1st – Rowing Assessment: 2,000m Row + AMRAP

FitWit Nation Kirkwood
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Thursday:  3/1

Rowing Assessment: 2,000m Row

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

 

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.

 

30 Min AMRAP

  • 4x (ES) TRX Archer Chest Press  B: TRX Chest Press
  • 4x Touches Mixed Carry 1KB Overhead 1 KB Suitcase: (70+/50+) / (40+/30+)
  • Bear Crawl across the room and back

Alternate Each RND

  • 4x (ES) Bird dog w/ 5 Sec Hold
  • 4x (ES) Dead Bug w/ 5 Sec Hold

Every rounds ends with shake up jog:

  • Back Parking Lot Loop (Shake out)