Workout
3 rounds for time of:
15 Power snatches (95/65)
15 Thrusters (95/65)
1,000-m row
**Taking this workout straight from the mainsite. This bad boy comes at you from April 2019. Check out the comments when you’re done and see how you compare with others around the US and world.
This is going to be our longest row since reopening. Previous was the 50 cals we did down/up in last Wednesday’s chipper WOD. Today’s will likely be closer to 3:45-5:00 min each round. I like this handy Pace Calculator from Concept2 that allows you to find the pace you need to hold to finish at a certain time. For instance, for 1,000m, if you row 2:00 min per 500m, you’ll finish in 4:00. If you row a pace of 2:10, you’ll finish in 4:20. And if you row at a pace of 1:50, you’ll finish in 3:40. If you’re rowing at a pace of 2:45 or slower, scale the distance to 800m.
But before you get there, you’ll need to get through the power snatches and thrusters. This workout is going to take some pacing and time management. Start off assuming you’ll be rowing for 5 min (at most). That will leave you with 5 min (2.5 min each) for power snatches and thrusters to get you done in 30 minutes. Yes, the weight for snatches and thrustes will be the same, so scale down to your weakness and get to work.
Long workouts like this are hard to maintain intensity, especially when half of it is spent doing cardio. There’s no place to really rest on the erg without stopping, so use it as a place to move at a relaxed, yet solid pace. I talk a lot about stroke rate/strokes per min (SPM) and trying to keep them around 22-26. Stronger rowers could probably hold a higher rating, but how efficient is your stroke? Are you able to maintain a low pace as well, or are you just (theoretically) spinning your wheels. RELAX. Push HARD. And recover SLOW. And you’ll do just fine.
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