Tuesday January 16 – Assessed 2k Row + Core & Skill Work

Tuesday: 1/16

2k Tuesday!

3 x 10 min Station


1. Assessed 2K Row (They will get extra rest if they finish before 10 min is up, which most of them should. We should have a pretty good idea on who may need more than 10 min for a 2k, try and put them in the last heat so they aren’t restricted for time [cheat sheet on the board by the rowers]

2. AMRAP (10 reps of each)
-Side Plank touches R & L
-Push-ups
– Snap to Superman
– Snap to Hollow hold
-1 Leg Glute Bridge Raises R & L
– Squat stands

3. Double under ladder
Red (100-75-50-25) White (50-40-30-20-10 or 300, 225, 150, 75) Blue (200, 150, 100, 50)

After each set do 10 windshield wipers (per side)

 

If more than 24 People have them row their 2k in heats while others work through:

30 min AMRAP

(10 reps of each)

-Side Plank touches R & L
-Push-ups

-100 DU (W – 50 (300 singles) / B – 200 singles)
– Snap to Superman
– Snap to Hollow hold

-75 DU (W – 40/225 singles / B – 150 singles)
-1 Leg Glute Bridge Raises R & L
– Squat stands

-50 DU (W – 30/150 singles / B – 100 singles)


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.