Strength
Front squat
Heavy 1
Workout
3 rounds
30 sec – max meters rowed
*rest as needed between rounds. Minimum 2 min.
Score is total meters from all 3 rounds
**Similar to last week’s back squats, we have heavy single front squats and some sprinting. This go-around it’s on the ergs.. aka, rowers or rowing machines.
As much as y’all wanna crank on the handle and pull, pull, pull.. this is a drive, drive, drive workout with your legs. Not just today, but every time you’re on the erg, you need to be patient and wait to start pulling. The early arm bend/pull is a very common and costly error because you lose SOO MUCH POWER. This might sound familiar when doing cleans or snatches, right??? Delay the arm bend. Similar with rowing – delay the pull.
Legs, body, arms, arms, body, legs.. stick figure rows better than me!
WOD Prep – Common Rowing Mistakes – Check it out!